There is this thing called the CrossFit games open. It has been the initial stage of CrossFit Games qualification process since 2011, starting with a vile combination of double unders and snatches. Rough!

It begins again in a couple of weeks and so welcome to a little taster of whats to come…

CrossFit Cardiff WoD
13.1
Complete as many rounds and reps as possible within 17 minutes of:
40 Burpees
30 Snatch (35/20kg)
30 Burpees
30 Snatch (60/35kg)
20 Burpees
30 Snatch (75/45kg)
10 Burpees
Max Snatch (95/55kg)

Specialty
Pull ups:
Every minute, on the minute for 12 minutes:
10 - 20% of 5 minute test
Or butterfly practice

5 Sets
20 Ring rows
0:20 - 0:30 ring to chest hold
Rest 2 minutes between sets

3 Sets
8 Bent over prone grip row dumbbell
10/10 Arnold press

Every minute, on the minute for 6 minutes:
1. 35s straight arm GHD
2. 35s GHD hollow hold