Tonight's workout was tough. Both technically demanding with a challenging load.

Take note of your time. We will do that again.  

CrossFit Cardiff WoD 

'The Filthy Fifty' 
50 Box Jumps (24/20")
50 Jumping Pull Ups
50 KB Swings (16/12kg)
50 Walking Lunges
50 Knees To Elbows
50 Push Press (20/15kg)
50 Back Extensions (Hip Extensions if you have never performed these before)
50 Wall Balls (20/14lbs)
50 Burpees
50 Double Unders

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