Its time to test your fitness! If you only record one of your workout times this week, make it this one!! It is a benchmark girl, you need a time so as you can re-test in the future! Reebok CrossFit Cardiff WoD

A: Warm Up

3 Rounds for form of:

Run 8 lengths of the gym 6 KB Swings (24/16kg) 4 Pull-ups

B: Squat Therapy

Spend 10 mins working on the technique of squat therapy. Once 10mins is up perform 100 reps, in pairs, at the final distance and hight that you were at during the technique aspect. Maximum of 5 reps each at a time!

C: 'Helen'

3 Rounds for time of:

Run 400m 21 KB Swings (24/16kg) 12 Pull-ups

Please post times to comments....