Just so all of you know, I have nothing (ish - apart from saving your Achilles) to do with the programming this week. Please direct all of your aggression and misery to the one with gigantic man nipples!! Reebok CrossFit Cardiff WoD

A: Spend 15mins working on kipping pull up technique and bulletproof shoulder. DO NOT trash your hands on the bar, no more than 5 in a row.

B: "Cindy"

Within 20mins complete an AMRAP of:

5 Pull-Ups 10 Press Ups 15 Air Squats

This is a benchmark girl, you NEED to know what your round scores are!!

Please post rounds to comments....