Tuesday “my shoulders are hanging off me” club, welcome!

They are too messed up to even type i’m sorry! I am also sorry for this…

CrossFit Cardiff WoD
5 Rounds for time:
Run 400m
25/20 Calorie row
25/20 Calorie assault bike
Rest 2:00 between rounds

Specialty
On the minute, every minute, for 16 minutes
1. ‘x’ bar muscle up
2. 30 double unders
3. 10 - 15 GHD sit ups
4. Rest

4 Sets
6 - 12 Ring pull-ups
6 - 12 Ring dips

3 Sets
6 - 12 rotating toes to bar