Remember guys, there will be no 7pm class due to the lifting course that is midway through at the box. If you can't get to the box at any other time then please feel free to come down and perform a 7min AMRAP of burpees...hopefully not in the rain! Unfortunately due to the MASSIVE weights being lifting inside there will only be enough room for burpees on the pavement. Reebok CrossFit Cardiff WOD

A: 3 Rounds not for time of:

15 Wall Balls (20/14lb) 10 Burpees to a plate 5 Wall Climbs

B: For 5mins work on Shoulder mobility, for a further 5mins work on hip mobility

C: Overhead Squat

3 - 3 - 3 - 3 - 3

Please post loads to comments....