Cracking job across all classes today gang. I was surprised that so many of you rocked up to such a gymnastics shiftiest! Now don't all stay at home the next time a 5K row comes out! CrossFit Cardiff WoD

A: 3 Rounds not for time of:

20 Hip Extensions 20 Shoulder Press (Empty bar) 20 Air Squats

B: Within 20mins establish a 3RM Push Press

C: Every minute for 6 mins perform:

3 Push Jerks (use the 3RM from part B)

Please post loads to comments...