WoD - Wednesday 18th December 2013

Xmas Opening Hours Xmas opening times. If any days aren't included then they will be normal days.

Christmas Eve - Open gym 10am - 1pm Christmas Day - CLOSED Boxing Day - CLOSED New Years Day - CLOSED

Reebok CrossFit Cardiff WoD

To celebrate the release of Anchorman 2 we shall lift some heavy shit!!

A: EMOM for 12mins

3 Hang Squat Cleans at 70% of 1RM 10 Press Ups

B: For time:

Row 2K

C: 15 Hip Extensions Rest 60s 15 Hip & Back Extensions

These are difficult. If you are still working on your Hip & Back extensions, then scale the to the intermediate posterior chain movement of back extensions.