Excuse it's tardiness, but I have just rolled in the door. I shall not delay, just give you the good news!! Reebok CrossFit Cardiff WoD

A: Spend 15mins working on squat therapy, solidly. No messing about!

B: 3 rounds for time of:

Run 400m 12 front squats (80/50kg) 21 box jumps (24/20")

C: 3 Sets not for time of:

15 Hip Extensions Rest 60s between each set

please post rimes to comments...