Viewing entries tagged
Bar Muscle Ups

WoD - Wednesday 4th September, 2019

WoD - Wednesday 4th September, 2019

It does surprise me that considering the sheer amount of you who genuinely thought that the class timings were set to change tomorrow for the previously mentioned Police event, I received a banterous punctuation for children book! You can pick up a misplaced coma like a Royal Marines Snipe on his prey, but a clearly written date…NOPE!

CrossFit Cardiff WoD

5 rounds for time of:
30 Double Unders 
15 Toes To Bar
5 Bar Muscle Ups

Fast and furious…can anyone go unbroken from the TTB to the muscle ups and hang on? Get those times up team…guess who is programming!  

Punc.jpeg

WoD - Thursday 18th July, 2019

WoD - Thursday 18th July, 2019

So it’s nearly there, and the only reason it’s not is that I am awaiting more pieces! And, importantly…I didn’t die, nor did I destroy my knuckles face (anymore anyway) or any other body parts. The fact that I am writing this pre-event is tempting fate but I enjoy peeing into the wind!

I am of course rambling on about the rig! Once complete we will have four additional sets of high rings and two safe spots for bar muscle ups. All it took for me was to revert back to my inner child and remember how I used to build meccano sets!

CrossFit Cardiff WoD

For time:
10 - 8 - 6 - 4 - 2 Bar muscle ups
5 - 4 - 3 - 2 - 1 Squat Snatch (60/40kg*)

*Male bar increases 10kg
Female bar increases 5kg

An aggressive loading, get after what you can and record those times to the whiteboard…

If only they had the Ducati Desmosedici when I was a kid!

If only they had the Ducati Desmosedici when I was a kid!

WoD - Monday 25th March, 2019

WoD - Monday 25th March, 2019

So Conroy has had this bright idea…he text each of the coaches asking what our favourite movements are so that he could program workouts named after us, featuring our favourite.
Unfortunately, we didn’t know about this until we had submitted our answers and so have royally screwed ourselves over; but at least we have done so in an “enjoyable” way!

The starts with me, now remember, I didn't program a workout for myself, named after myself. It was Conners. Hence why the week doesn't include one named after him. Good job as his favourite moves are the Assault Bike and the Assault bike!

CrossFit Cardiff WoD

‘Dennis’
For Time:
3 Rounds of:
4 Bar Muscle Ups
6 Squat Snatch (60/40kg)

Into
2 Rounds of:
6 Bar Muscle Ups
4 Squat Snatch (70/45kg)

Into
1 Round of:
8 Bar Muscle Ups
2 Squat Snatch (80/50kg)

Please post total time to the whiteboard…I’m sorry!

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WoD - Friday 1st March, 2019

WoD - Friday 1st March, 2019

DYDD GWYL DEWI SANT

Or, for those of you not in the know…Happy St David’s Day! Flash your Dafs and get out your leaks, cook up some Cawl and chow down on Welsh rarebit, all for the patron saint of Wales!! Enjoy yourselves, DO NOT do 19.2 in the morning class, and get psyched for Sunday night!!

In the mean time, rest up, eat Welsh Cakes until you bleed and get your guesses in for 19.2! See you at 5:30 of Sunday.

CrossFit Cardiff Partner WoD

For time:
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 of...
Handstand push ups
Bar muscle ups

*split work however

Please get your rapid assed times to the whiteboard before you leave….

bar muscle up.jpg

WoD - Friday 4th January, 2019

WoD - Friday 4th January, 2019

Standby for a good kicking to polish off the first week of 2019. Slowly but surely I am seeing faces returning from the Christmas break and with this being the last week of the current timetable, be sure that you know what the updates are. A LARGE picture of said changes is posted below.

Get ready for a weekend of not drinking, ensuring that you are fully re-adjusted from the “silly season” and are able to string together a few reps of stuff.

I have a job for you all…find the lanky legend Alfie, and give him a massive smooch, cwtch and mildly aggressive ass spank – he loves it – especially on his birthday like it is today (well tomorrow if you are reading this on Thursday night)!
Penblwydd Hapus brother, I hope everything you drink today IS alcoholic, contained within a LARGE drinking receptacle, and bought by someone else.

CrossFit Cardiff WoD

3 Rounds For Time of:
21 Burpees
15 Deadlift (100/70kg)
9 Bar Muscle Ups

Sprint these reps and write your finishing times to the whiteboard on completion… 

CrossFit Cardiff New Timetable 2018.jpg

WoD - Friday 12th October, 2018

WoD - Friday 12th October, 2018

I hope you all got your bench on, maybe cracked a few drop sets before some max effort press ups so that you were pumped to the max before hitting the Philly for Medics night for some cheap added fish bowls!
Or was that what happened a few years ago, and now a days, it’s netflix and fall asleep?

Well anyway, just in case you need a real pump, we have one in store…

CrossFit Cardiff WoD

Within 20 minutes, get as far as possible in the ascending rep scheme of:
2 - 4 - 6 - 8 - 10etc
Squat cleans (40/30kg)
Bar muscle ups
Run 200m at the start of each round 
*The load of the barbell is to increase by 10kg per completed round

Please write scores to the whiteboard…

Pecs.jpg

WoD - Friday 6th April, 2018

WoD - Friday 6th April, 2018

The end of the week is here, and the sun is (was) shining!! Keep yours fingers crossed that this long assed winter F's right off and stays wherever it goes! The Ginger one is NOT looking forward to the semi regular sunshine! 

Still no partner Friday, something I personally, am happy about! It means that we can surprise you at random occasions. Brilliant. 

Now then, before you head off to enjoy yourself this weekend you have a tasty little workout; a particularity spicy meatball! 

The first thing you should do as a part of your weekend, is to drink some amazing coffee prior to heading to CrossFit Cardiff in order to be further brutalised by Conroy and Notebooks of Fitness. The long awaited return following the CrossFit Games Open. What will it be???

CrossFit Cardiff WoD

Within a 13 minute window:
1 Bar Muscle Ups
10 squat clean (60/40kg)
2 Bar Muscle Ups
8 Squat Cleans (70/50kg)
3 Bar Muscle Ups
6 Squat Cleans (80/60kg)
4 Bar Muscle Ups
4 Squat Cleans (90/65kg)
5 Bar Muscle Ups
IN REMAINING TIME - AMRAP Squat Cleans (100/70kg)

Aaaaaaaaaaaaaaaaaaaaaaaand you're ready for the beach...if you do 100 GHD sit ups. But, before you do, please write your reps down on the whiteboard....

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WoD - Thursday 1st March, 2018

WoD - Thursday 1st March, 2018

Spring is coming hey?? I know what you're thinking...BULLSHIT, it's fricking freezing...

bbc-weather-uk-snow-forecast-latest-news-met-office-892522.jpg

Luckily for one of you though, Proddsdóttir, she gets to keep snug in her fetching weighted vest...oh wait...no...it's the 1st of the Month!! The first day, in a month, where she hasn't had to wear it!! 

In case you didn't know, Prodders, has been lugging around a 10kg weighted vest for the entire month, only parting with its company during fleeting showers and work hours. The remain time she has been attempting to raise money and awareness for an amazing charity, Papyrus
There is still time to donate, please, visit her just giving page here

This, along with many other reasons, is why I have decided to do this...

LP.jpeg

Congratulations buddy! Very well deserved and thank you for inspiring us all to be better versions of ourselves throughout February. 
Enjoy that weight lifting off you shoulders. 

CrossFit Cardiff WoD

For Time:
Run 200m*
20 Pull ups
Run 400m* 
15 Chest to bar pull ups
Run 800m*
10 Bar muscle ups
Run 1 mile*
5 Rope climbs

*if mother nature decides to pull all of our pants down and give us a damn good spanking, be prepared for these runs to morph into something else. #rowforthewin #rowing3timesperweek #variancebro

Please write your bad assed times on the whiteboard like good CrossFitters...

WoD - Tuesday 20th February, 2018

WoD - Tuesday 20th February, 2018

Shortly before 1215 hrs local time, of this day in the year 2008, Corporal Mulvihill was taking part in a joint ISAF - ANA patrol engaged in operations near Sangin. The marines of Alpha Company, 40 Commando, were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, sadly killing Corporal Mulvihill instantly. He died leading his section and the Company from the front. Corporal Damian ‘Dee’ Mulvihill was born on 5 June 1975 and was from Plymouth. He joined the Royal Marines on 20 September 1998 and completed Commando training despite contracting septicaemia towards the end. After passing out of recruit training, ‘Dee’ joined 42 Commando Royal Marines where he took part in numerous deployments around the world as well as taking part in Operation Palliser and Operation Silkman in Sierra Leone and Operation Banner in Northern Ireland.

During his time at 42 Commando he was promoted to Lance Corporal. He then joined Air Defence Troop in 2002 and completed his specialist training before being promoted to Corporal in December 2003. On completion of his service with the United Kingdom Landing Force Command Support Group, based at Stonehouse Barracks in his home town of Plymouth, he joined Alpha Company, 40 Commando Royal Marines in April 2006.

‘Dee’ was a giant of a man who impressed all who met him. Ever cheerful, he would never allow problems to get him down. He always had a friendly word for anyone he met and his fantastic personality filled any room he walked into. He was an excellent listener and would always make time for others.

‘Dee’ loved his boxing and rugby and represented the Royal Marines at rugby union. He was also a keen water polo player and represented the Royal Navy and the Combined Services team at the sport. ‘Dee’ was a true character who will be fondly remembered by all who had the privilege to serve with him. Humorous, caring and a true friend, he will be sadly missed by all his comrades in 40 Commando, Royal Marines, and the wider Corps family.

‘Dee’ leaves behind a loving fiancee and family of whom he talked about to anybody and everybody. He and his fiancee Lisa were planning to marry in the near future, and our deepest sympathies are extended to Lisa, his parents and all family and friends.

Lieutenant Colonel Stuart Birrell Royal Marines, Commanding Officer of 40 Commando Royal Marines, said:

"The loss of Corporal Mulvihill is a devastating blow for his family, his friends and his unit. An outstanding junior leader, he was immensely popular in both his company and the wider Commando unit. A charismatic man, he possessed an irrepressible sense of humour and would always be found with a broad smile on his face, regardless of the challenges or difficulties that he was facing.

As a marine, he epitomised the Commando spirit. Courageous and selfless, his cheerfulness in adversity could be guaranteed, he always demonstrated the very highest standards of professional competence in everything that he undertook."

Another year goes by yet we will never forget. To this day, servicemen and women are in harms way. Putting themselves in significant danger, fighting for what they believe in and sometimes what they don't. They are there for each other, and we are here for them. 
We perform this workout as a mark of respect for Dee, but also to celebrate the lives of many others who have paid the ultimate sacrifice, defending their countries and the world.  

CrossFit Cardiff WoD

"The Bear"

Within 20min, complete as many rounds and reps as possible of:
12 OH Walking Lunges (50/35kg)
15 Burpees
8 Bar Muscle Ups

Please post rounds and reps to comments...

Dee.jpg

WoD - Thursday 11th January, 2018

Well the open is just around the corner. NUTS!! For those of you who aren't sure what the open is, have a gander here...

I still saw some poor soul clutching to the silly season with a ninja death grip, still proudly displaying a Xmas tree. LET IT GO BUDDY! 

There is really no need to worry anyway, it will be that time of year again before you know it. Just not before a shit ton of awesome fitness, and a blisteringly cool summer! It's coming!

CrossFit Cardiff WoD

Reebok CrossFit Games Open WoD 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches (75/55lbs)
3 bar muscle-ups

Please check your scores from last year, if you did it, to see how much fitter you are. Or probably not if you are me. 

Record rounds and reps to the whiteboard...

crossfit-open-16.3.png

WoD - Monday 6th November, 2017

Another week and time to start a buzz with the Partner League WoD 2... 

Alex. Tsfasman, otherwise known as Joseph Joseph, would have thought this ten minute was full of utter bastards! 

Can anyone delve into my tired, mildly jet lagged mind and solve the puzzle! Guesses to comments please team. The nearest will be judged through PLWoD2 by Ash while only wearing his pants! 

Remember, this week's workout is on Wednesday. Unfortunately though, you have to survive tomorrow and Tuesday first! 

CrossFit Cardiff WoD

21 - 15 - 9 Complex
8 Deadlifts
7 Cleans
6 Snatch
8 Pull Ups
7 Chest To Bar Pull ups
6 Bar Muscle Ups
Then 6, 5, 4 and finally 4, 3, 2. 

The bar is loaded to 70/50kg. Cleans and snatches can be performed anyhow. 

For an explanation of the work out, as well as an prove that super humans do exist, watch this video...

NO, thats not me judging him, it is in fact, Sweet Baby Jesus! 

The picture below, may or may not accompany the above clue...

Russian Swing.jpg

WoD - Tuesday 19th September, 2017

A big, huge, Massive, GINORMOUS Penblwydd Hapus to The Lord!! Jimi, you make my mornings when crushing yourself under a "heavy" snatch looking like Smeagle; desperately trying to get to #thegames through your secret squirrel program. Stick at is brother, it's going to happen! You wander on over between sets to keep me going with freshly brewed coffee; what a legend! 

I F**KING love you, and hope you had a wicked day with that hot assed wife and beautiful family of yours!

Now that the fun is all over, PLEASE come and educate your son of why he should NOT listen to Nickelback and NOT repeatedly drop his keys in the bush! 

CrossFit Cardiff WoD

Within 9mins perform:

11 Power Cleans (50/35kg)
1 Bar Muscle Ups
9 Power Cleans (60/45kg)
3 Bar Muscle Ups
7 Power Cleans (70/50kg)
5 Bar Muscle Ups
5 Power Cleans (80/60kg)
7 Bar Muscle Ups
3 Power Cleans (90/65kg)
9 Bar Muscle Ups
Max rep power cleans (100/70kg)

Please post reps to the whiteboard...

Accessory Program

Two weeks remain on the accessory program and lunging program. Meaning that in two weeks we shall re-test back squat. Following that, we shall keeping the accessory program going but, shifting gears to pressing and squatting. 
Get after it team. 

4 x 6 eccentric pull ups (1s up/5s down - use band if required)

Superset between Set 1 and 2:
15 Single leg deadlift reaches - per leg (5 per direction)
30 Wall Toe taps per leg - heels stay down
10 Hip Extensions
10 Russian Lunges per leg - toe stays down
5 Wall Squats (tempo is 5-2-1. 5s decent, 2s pause, 1s ascent). There are "only” 5, therefore the goal is to keep reps unbroken. The only place you should stop is at the bottom position for the static hold. 

Superset between Set 2 and 3:
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up
5 Glute Hamstring Raise - band assisted
15 PVC pipe shoulder pass throughs (narrowing grip every 5 reps)
10 DB Overhead squats (make these LIGHT, they hurt). FILM

Superset between Set 3 and 4:

15 Single leg deadlift reaches - per leg (5 per direction)
30 Wall Toe taps per leg - heels stay down
10 Russian Lunges per leg - toe stays down
10 Hip Extensions
10 Bottom to bottom squats with hands twisting to the sky (stand to full extension each rep, alternating arms. 10 each side)

Superset following set 4:
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up
5 Glute Hamstring Raise - band assisted
15 PVC pipe shoulder pass throughs (narrowing grip every 5 reps)
10 DB Overhead squats (make these LIGHT, they hurt).

2 Rounds not for time, but for form of:
3 Kip Swings, 3 Kips, 9 Kipping pull ups (banded pull ups if required)
20 Air Squats (the goal is to perform these reps slowly and as if you are doing them in front of a wall. You should be able to achieve a very similar feeling stood away). 
10 GHD Back Extensions

Rest as needed between rounds, ensuring that quality of movement can be maintained

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WoD - Wednesday 9th August, 2017

So that got as painful as I had expected, about as fast asI had expected too. It was definitely a grower! 

Tomorrow, from 5:30 onwards, there will be some folk at the gym filming a little promo video for us. So do your hair, make sure you are looking dapper and enjoy yourself as per normal. 

Tomorrow we hit a challenging little number, start with faster runs and slow them down when you need more recovery for the cheeky triplet. 

CrossFit Cardiff WoD

Within 20mins climb as high in the ascending ladder as possible, of:

Run 200m
1 Bar Muscle Up
2 DB Snatch (50/35lbs)
3 Air Squats

Each round begins with a 200m run, the reps ascend in the following sequence: 

1/2/3, 2/4/6, 3/6/9, 4/8/12...etc. 

Please post completed rounds to comments...

WoD - Tuesday 25th July, 2017

If you haven't seen them, get your assess upstairs to sit those peachy behinds on the new palate sofas. They are bad ass dude to the amazing skills of Sam Price, master of the sowing machine! Man they look good!

Just still be slightly wary of getting splinters, the sanding process is still to be completed.

Thank you Sam, not only do they look legit, but Ash will be spending his days stealing the internet and sleeping on the bad boys!!

 

CrossFit Cardiff WoD

4 Rounds For time of:

8 Bar Muscle ups

4 Front Rack Walking Lunges (80/60kg)

8 Burpess

4 Front Rack Walking Lunges (80/60kg)

Make the lunges heavy and hard!

Please post times to the whiteboard...

IMG_4898.JPG

WoD - Monday3rd April 2017

I would like to say a huge thank you to two f**king cool people, Al Conroy and Hannah Richards. Together they plotted and planned weekend fitness domination, coupled with all the meat and good times! Thank you both, you are truly integral to the box and I hope continue to be for many years to come. 

Big love, 
Davs. 

Big congrats to all those who put themselves out there and kicked some butt, and I'm sure they will thank all those who gave up their time to come down and support their quest of success during competitive fitness. 

CrossFit Cardiff WoD

For Time:
20 Deadlifts (60/40kg)
20 Pull Ups
15 Clean & Jerks (60/40kg)
15 CTB Pull Ups
10 Squat Snatch (60/40kg)
10 Bar Muscle Ups
15 Clean & Jerks (60/40kg
15 CTB Pull Ups
20 Deadlifts (60/40kg)
20 Pull Ups

Please post times to the white board...

#legends

#legends

WoD - Monday 20 February 2017

Shortly before 12:15 hrs on the 20th February, 2008, local time Corporal Damian Mulvihill was taking part in a joint ISAF - ANA patrol engaged in operations near Sangin. The marines of Alpha Company were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, which sadly killed Corporal Mulvihill instantly. He died leading his section and the Company from the front. Corporal Damian ‘Dee’ Mulvihill was born on 5 June 1975 and was from Plymouth. He joined the Royal Marines on 20 September 1998 and completed commando training despite contracting septicaemia towards the end. After passing out of recruit training, ‘Dee’ joined 42 Commando Royal Marines where he took part in numerous deployments around the world as well as taking part in OP PALLISER and OP SILKMAN in Sierra Leone and OP BANNER in Northern Ireland.

During his time at 42 Commando he was promoted to Lance Corporal. He then joined Air Defence Troop in 2002 and completed his specialist training before being promoted to Corporal in December 2003. On completion of his service with the United Kingdom Landing Force Command Support Group, based at Stonehouse Barracks in his home town of Plymouth, he joined Alpha Company, 40 Commando Royal Marines in April 2006.

‘Dee’ was a giant of a man who impressed all who met him. Ever cheerful, he would never allow problems to get him down. He always had a friendly word for anyone he met and his fantastic personality filled any room he walked into. He was an excellent listener and would always make time for others.

‘Dee’ loved his boxing and rugby and represented the Royal Marines at rugby union. He was also a keen water polo player and represented the Royal Navy and the Combined Services team at the sport. ‘Dee’ was a true character who will be fondly remembered by all who had the privilege to serve with him. Humorous, caring and a true friend, he will be sadly missed by all his comrades in 40 Commando Royal Marines and the wider Corps family.

‘Dee’ leaves behind a loving fiancee and family of whom he talked about to anybody and everybody. He and his fiancee Lisa were planning to get married in the near future, and our deepest sympathies are extended to Lisa, his parents and all family and friends.

Lieutenant Colonel Stuart Birrell Royal Marines, Commanding Officer of 40 Commando Royal Marines, said:

"The loss of Corporal Mulvihill is a devastating blow for his family, his friends and his unit. An outstanding junior leader, he was immensely popular in both his company and the wider Commando unit. A charismatic man, he possessed an irrepressible sense of humour and would always be found with a broad smile on his face, regardless of the challenges or difficulties that he was facing.

As a marine, he epitomised the Commando spirit. A courageous and selfless comrade, his cheerfulness in adversity could be guaranteed, and he always demonstrated the very highest standards of professional competence in everything that he undertook."

CrossFit Cardiff WoD

"The Bear"

Within 20min complete an AMRAP of:

12 OH Walking Lunges (50/35kg)

15 Burpees

8 Bar Muscle Ups

Please post rounds and reps to the whiteboard...

IMG_9455.JPG

Rest In Peace brother

WoD - Thursday 24th November 2016

Choose a challenging weight for this, you may fail a rep or two...that's ok! ​

CrossFit Cardiff WoD

3 Rounds for time of:​

4 Squat Snatch (80/60kg)​

8 Pull ups​

8 Overhead Squats (80/60kg) 

4 Bar Muscle Ups

please post times to comments...

IMG_1908.JPG

WoD Friday 11th March 2016

Dave Castro is fully aware that you are completing these workouts on Friday nights, known as he is ensuring that your forearms and biceps look the business for when you hit the town later on tonight.

For forearms a little less like Popeye, listen to The Director of Training, original "Nasty Girl" and complete and utter badass legend, Nicole Carroll..."use your hook grips!"

CrossFit Cardiff WoD

16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.


Please post total reps to comments...

Jon Hares is ready for 16.3

Jon Hares is ready for 16.3

WoD - Thursday 18th February 2016

Shortly before 12:15 hrs local time Corporal Mulvihill was taking part in a joint ISAF - ANA patrol engaged in operations near Sangin. The marines of Alpha Company were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, which sadly killed Corporal Mulvihill instantly. He died leading his section and the Company from the front. Corporal Damian ‘Dee’ Mulvihill was born on 5 June 1975 and was from Plymouth. He joined the Royal Marines on 20 September 1998 and completed commando training despite contracting septicaemia towards the end. After passing out of recruit training, ‘Dee’ joined 42 Commando Royal Marines where he took part in numerous deployments around the world as well as taking part in OP PALLISER and OP SILKMAN in Sierra Leone and OP BANNER in Northern Ireland.

During his time at 42 Commando he was promoted to Lance Corporal. He then joined Air Defence Troop in 2002 and completed his specialist training before being promoted to Corporal in December 2003. On completion of his service with the United Kingdom Landing Force Command Support Group, based at Stonehouse Barracks in his home town of Plymouth, he joined Alpha Company, 40 Commando Royal Marines in April 2006.

‘Dee’ was a giant of a man who impressed all who met him. Ever cheerful, he would never allow problems to get him down. He always had a friendly word for anyone he met and his fantastic personality filled any room he walked into. He was an excellent listener and would always make time for others.

‘Dee’ loved his boxing and rugby and represented the Royal Marines at rugby union. He was also a keen water polo player and represented the Royal Navy and the Combined Services team at the sport. ‘Dee’ was a true character who will be fondly remembered by all who had the privilege to serve with him. Humorous, caring and a true friend, he will be sadly missed by all his comrades in 40 Commando Royal Marines and the wider Corps family.

‘Dee’ leaves behind a loving fiancee and family of whom he talked about to anybody and everybody. He and his fiancee Lisa were planning to get married in the near future, and our deepest sympathies are extended to Lisa, his parents and all family and friends.

Lieutenant Colonel Stuart Birrell Royal Marines, Commanding Officer of 40 Commando Royal Marines, said:

The loss of Corporal Mulvihill is a devastating blow for his family, his friends and his unit. An outstanding junior leader, he was immensely popular in both his company and the wider Commando unit. A charismatic man, he possessed an irrepressible sense of humour and would always be found with a broad smile on his face, regardless of the challenges or difficulties that he was facing.

As a marine, he epitomised the Commando spirit. A courageous and selfless comrade, his cheerfulness in adversity could be guaranteed, and he always demonstrated the very highest standards of professional competence in everything that he undertook."

CrossFit Cardiff WoD

"The Bear"

Within 20min complete as many rounds and reps as possible of:

12 OH Walking Lunges (50/35kg)
15 Burpees
8 Bar Muscle Ups

The clock will be set to 22mins. Once the 20mins have been completed, athletes will immediately stand in silence, as a mark of respect for the remaining time. 

Please post rounds and reps to comments...