The heart of good CrossFit programming should be based around nasty, fast, honking, couplets and triplets which contain complementary movement patterns that allow athletes to keep their power output hight throughout the duration of the workout. The occasion chipper should be thrown in to expose athletes to that type of stimulus. Today is one of those days!! Reebok CrossFit Cardiff WoD

For Time:

150 Double Unders 20 Power Clean (60kg/40kg) 30 Box Jumps (24/20″) 20 Shoulder To Overhead (60kg/40kg) 30 Pull Ups 20 KB Swings (32/24kg) 30 Burpees 20 Back Squats (60kg/40kg) 30 T2B 150 Double Unders

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