Good work tonight guys, tough workout and you all kicked butt! Take a pat on the back. You are all a pleasure to coach, listen to cues and really receptive to them; you make change! Love.You.Lot!!

Reebok CrossFit Cardiff WoD

A: EMOM for 20mins

Odd - 3 Front Squats (choose the weight yourself - make it heavy) Even - 4 Muscle ups

B: 5 Rounds for time of:

Row 250m Rest 2mins (or 1:1 with a partner)

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