WoD - Wednesday 11th January 2017

From a longer gasser, to a sprint. Tomorrows workout will challenge speed, strength and technique. Get after it. 

Take a look at this dude...Yeison Lopez, he weights 77kg and is SEVENTEEN!!!! Buuuuut he didn't row 20 calorie in a C2 before that lift so...

CrossFit Cardiff WoD

7 Rounds, each for time and load of:
Row 20/15 cals
1 Clean & Jerk

Rest 3mins between rounds. 

Please post times and load to the whiteboard....good luck!