Well done to all those ladies who ran the Men's Health race today, and an even bigger well done to the poor boyfriends who were forced to drink coffee, eat ice cream and wait the painstaking 2 hours (and only due to the large queues ;-)) to see their loved ones return safe and sound and hungry for GBK. Just to ensure that their legs are totally screwed we begin the week with some strength.

Reebok CrossFit Cardiff WOD

A: Warm up:

3 Rounds not for time of:

Run 200m 15 Banded Kettlebell Swings (video) 10 PVC Overhead Squats (5 sec pause in an active bottom position)

B: Back Squat

3 - 3 - 3 - 3 - 3

C: For time:

20 - 15 - 10 40 - 30 - 20

Burpees Double Unders

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