Reebok CrossFit Cardiff WoD A: 3 Rounds each for time of:
Run 200m 15 Wall Balls (14/12lbs - lighter ball for you to warm up and work on the speed of the squat portion) 8 HSPUs Rest 60s
B: 3 x Max reps of:
Muscle Ups (if you don't have MUs then spend 60s continuously working on the transition from your knees, concentrating on hitting the positions and using the most minimal assistance possible from the legs)
Rest 2 mins between sets.
C: For time:
21 - 15 - 9 Deadlifts (100/70kg) Thrusters (45/30kg)
8 min time cap
Please post times and reps to comments...