So even though the overwhelming majority of you will have avoided sneezing, walking, farting or even standing today, I sincerely hope that you have avoided intensive care and Rhabdo. It was a challenging workout, to say the least, but with good scaling the stimulus can still be maintained. 
Unreal effort and great classes across the board. 

Tomorrow we have two benchmarks for you. Rarely done within the same hour and especially this way around. Something that I will write a post about, explaining exactly why. 

CrossFit Cardiff WoD

Within a 30min window, compete both parts A and B:

A: "Helen"
3 Rounds for time:
Run 400m
21 KB Swings (24/16kg)
12 Pull ups

B; 1 RM Snatch. 

Rest for as long as required between parts A and B. Please post times and loads to the whiteboard....

Accessory Program

Goblet squat with kettlebell (ideally 8kg or less weight than you used in the second week)
2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)

Single leg touchdown progressions - 4 sets x 5 reps on 3x20kg plates stacked
2.1. After sets 1 and 2 perform a banded ankle stretch with a kettlebell - 1min on each leg (2mins total per leg)
2.2 After sets 3 and 4 perform a calf stretch on a plate - 1min on each leg (2mins total per leg)