Now remember guys that there is a lifting seminar tonight from 7-8pm. So no class! Everyone is welcome to come on down and crack 7mins of burpees, Santa Cruz style!! Lifting veterans or total novices are welcome, get involved! Reebok CrossFit Cardiff WoD

A: 5 Rounds each for time of: Run 400m 12 Power Snatches (45/35kg) 50ft OH walking lunges (15/10kg) Rest 2mins

B: 3 sets of max reps of:

Muscle ups or muscle up progressions

Please post time and reps to comments....