If that games workout didn’t mess you up beyond all belief then this will…
CrossFit Cardiff WoD
A: 1000m row
Straight Into..
B: 4 Rounds for time of:
25 pull ups
7 Push jerks (60/40kg)
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
