We are going to start the week with a large bang...it will be the sound of your lungs exploding! But don't worry yourselves one little bit...it will be fun! Ish! 

CrossFit Cardiff WoD

A: Within 15mins establish a 1RM Back Squat. 

B: For Time:

2,000m Row
While rowing complete death by burpees. Athletes will begin behind the rowers and perform 1 burpee on the 3...2...1...GO before rowing as far as possible in the remaining time. At the top of the  each minute, athletes will get off and perform the required number of burpees before either reaching 2km or failing to complete the reps within the minute. 

Row as hard as you can for the initial few minutes when the burpee numbers are low.