There are a new lot of on ramper's, going good guns, and soon to finish! They will descend on the WoD classes like a natural storm or benchmark girl! Be ready for them! Reebok CrossFit Cardiff WoD

A: Warm up and Mobilise

B: 'Helen On Steroids'

For Time Run 1200m 63 KB Swings (24/16kg) 36 Pull Ups Run 800m 42 KB Swings (24/16kg) 24 Pull Ups Run 400m 21 KB Swings (24/16kg) 12 Pull Ups

C: Immediately following Part B, athletes with have 90s to establish a 1RM shoulder to overhead. Bars will be on rack but will be stripped of load.

Please post times and loads to comments....