Please you guys remember that the gym is closed this weekend for the CrossFit L1 seminar.
It’s okay though, the goal with this week's programming was to ensure that you were so fucked you didn't want more.

And if it’s not been achieved yet, wait until Friday!

CrossFit Cardiff WoD
Within 40 minutes complete as many rounds and reps as possible of:
Run 600m
12 Kettlebell swings (32/24kg)
6 Ring muscle ups

Specialty
20 Minutes to build to a max clean

2 Rep max close grip bench press
Then…
3 sets of 2 @85%
Rest 1:30 between sets