I am very late and actually incomplete. Not everything goes to plan all the time hey. In fact, rarely does it.

Sorry!

CrossFit Cardiff WoD
Within 12 minutes complete as many rounds and reps as possible of:
300m Run
60 Double unders
9 Burpee box jump overs (24/20”)

Specialty
Something very spacial and likely to do with bar muscle ups! Coming your way soon!

I knew it…

Bar muscle ups
20 minutes working on a challenging bar muscle up progression.

3 Sets
3 Weighted pull ups
10 Incline bench press
Max strict toes to bar