WoD - Tuesday 19th November 2013

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....