Well wasn’t that fun! Not the first part as guess what…sprints really, really hurt! But also not the second, as, with no warning or knowledge then no one can sandbag! Sorry not sorry, but you actually have another sadist to blame!

Tomorrow we have something far more fun for you. Kind of. A heavy assed piece, but, it is all the lifts and therefore is gassy and can be as frustrating as whipping the bad of your head on double unders.

CrossFit Cardiff WoD

Within 30 minutes and for max weight complete one bear complex:
1 Power Clean
1 Front Squat
1 Jerk
1 Back Squat
1 Jerk (from behind the neck)

Although not advised when at maximal loading, a squat clean thruster into a thruster from behind the neck is allowed. Have fun and get those loads on the board please…