I am in the zoom waiting room for a speed awareness course, not yet started and so you are getting about as much banter as it appears I will be getting from Barry in the next 3 hours…

CrossFit Cardiff WoD
8 - 8 - 8 - 8 - 8 - 8
Back rack walking lunge
Straight heavy sets

Specialty
Pull ups:
Every minute, on the minute for 6 minutes:
10 - 20% of 5 minute test

5 Sets
5 Strict chest to bar pull ups

3 Sets
10 Barbell supine row
10/10 Arnold press

Every minute, on the minute for 6 minutes:
1. 30s straight arm GHD
2. 30s GHD hollow hold