Dave Castro is fully aware that you are completing these workouts on Friday nights, known as he is ensuring that your forearms and biceps look the business for when you hit the town later on tonight.

For forearms a little less like Popeye, listen to The Director of Training, original "Nasty Girl" and complete and utter badass legend, Nicole Carroll..."use your hook grips!"

CrossFit Cardiff WoD


Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Please post total reps to comments...

Jon Hares is  ready  for 16.3

Jon Hares is ready for 16.3