Amazing atmosphere at the box tonight guys. Welcome to those newbies that joined us from the last on ramp, make them feel at home please vets! Reebok CrossFit Cardiff WoD

A: 3 Rounds each for time of:

20 Wall Balls 15 Burpees 10 Pull Ups 30 Double Unders Rest 2mins

B: Hang Power Clean

3 - 3 - 3 - 3 - 3

C: 3 Rounds of:

15 Hip Extensions Rest 60s 15 Hip/Back Extensions Rest 60s

Part C is a floating part and can be performed at anytime throughout the class.

The video above isn't perfect, but it's pretty bloody good! No hyperextended spines at the top position please! :-)

Please post times and loads to comments....