Just in case your arms aren’t hanging off, here you go;..
CrossFit Cardiff WoD
Increasing load each set:
9 - 9 - 9 Strict press
6 - 6 - 6 Push press
3 - 3 - 3 Push Jerk
Specialty
Within 15:00 minutes:
Build to a heavy clean and jerk
Then..
3 rounds, every 90 seconds:
Clean, hang clean, push press + jerk (50%)
Back squat
Build to a heavy 10 rep for the day
