I am beginning to wonder whether my training team program workouts purely in an attempt to get their swole on for the summer! It's all about the pump. 
Apparently Arnie is rocking up next week to offer some motivational catchphrases! Such like...

"Come with me if you want to live."
"I’m not into politics, I’m into survival."
"You’re a funny guy Jimi, I like you. That’s why I’m going to kill you last."
"Let off some steam."
"If it bleeds, we can kill it."


"Consider that a divorce!"

CrossFit Cardiff WoD

Within 15 minutes, establish a max load for the following complex
3 Deadlift
3 Power Clean
3 Front Squat

Rest 3 mins
B Within 4 minutes complete as many reps as possible of: 
3 Deadlift
3 Power Clean
3 Front Squat
6, 6, 6, 9, 9, 9 etc
Bar Loaded at 40/30KG

*Each athlete will have 4 attempts at this complex.