You know what’s been missing don’t you? Movement redundancy and higher skilled gymnastics… because you were all just busting for some of that!

CrossFit Cardiff WoD
Within 12 minutes complete as many rounds and reps as possible of:
2 Ring muscle ups
4 Handstand push ups
8 Kettlebell swings (32/24kg)
32 Double unders

Specialty
For 3 rounds, every 2:00
3 Hang cleans

For 3 rounds, every 2:00
2 Hang cleans

For 3 rounds, every 2:00
1 Hang clean

4 Sets
5 Front squats
3 Box jumps