A spot of Tuesday fun coming your way! Obviously fun is entirely subjective…

CrossFit Cardiff WoD
8 Rounds for time and load:
Within 2 minutes:
12/10 Calorie assault bike
1 Power clean
Rest 3 minutes between rounds

Specialty
Complete a max set of bar muscle ups
Rest 3:00
4 x 25%
1:30 rest

3 Sets
8 Incline bent over row + 3s negative each rep
10/10 dumbbell rollbacks
20 - 25 GHD sit ups