WoD - Thursday 9th January 2014

Simon Pinnell is today, being let loose with a large disc cutter! People may die! Reebok CrossFit Cardiff

A: 3 Rounds each for time of:

4 Muscle Ups 8 Box Jumps (30/24") 100m Sprint Rest 2mins

B: EMOM 12mins:

3 Power Snatch 3 OHS Pick a load that challenges you and maintain throughout, or progress in load until you reach failure

C: For time and sets

100 KB swings (32/24kg)

Each time an athlete breaks they must perform 15 Hip Extensions (or barbell good mornings)

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