So this weekend saw the first CrossFit Level 1 Seminar hosted at the gym. A what a seminar it was! A salty crew, awesome participants and fun times! As promised we are recreating the lunchtime trainer WoD from today.

Reebok CrossFit Cardiff WoD


During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

5 Rounds For time: 11 Back Squats (80/60) 7 Strict Burpee Pull ups Run 400m

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