Congratulations to all those who kicked butt at raising the bar this past weekend, i'm proud of you and glad to hear that the lunges paid of! Speaking of which... Reebok CrossFit Cardiff WoD

A: 3 Rounds each for time of:

50 Double unders 30 Air Squats 10 Pull Ups

B: For max load:

Walking back rack weighted lunge

20 - 20 - 20 - 20 - 20

C: 3 Sets for form of:

15 Hip Back extensions Rest 60s 20 Ring Dips Rest 60s