Just the obvious
CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 20 minutes of:
5 Deadlifts (140/100kg)
10 Box jump overs (24/20”)
15/12 Echo bike calories
These are you go, I go rounds
Specialty
Pull ups
Every minute on the minute for 12 minutes:
10-20% of 5 minute test
Or butterfly practice
3 Sets
20 Ring Rows
0:20-0:30 Ring to chest hold
Rest 2:00 Between Sets
3 Sets
8/8 KB bent over row + 3s negative
8/8 Arnold press + 3s negative
20s on 20s off x 8
Hollow hold
