So tonight was a little special! What happened at the box tonight is exactly what CrossFit is all about. UNBELIEVABLE atmosphere during the on ramp! It was truly a pleasure to teach alongside my amazing training team and legit support crew! The box was completely bouncing! We may have a complaint or two from the miserable bastards on the closest estate neighbours but I could not give a shit, THAT WAS AWESOME and is exactly what it is all about. For those of you who missed the action I suggest you join team jazz hands and stay late on Wednesday night!

Good job on rampers, get your butt back for more of the same on Wednesday!

Reebok CrossFit Cardiff WoD

A: EMOM 10mins

ODD - 5 STOH (50/35kg) 10 Air Squats EVEN - 5 KB Swings (24/26kg) 10 Box Jumps (20")

B: For maximum load:

Overhead walking lunges

20 - 20 - 20

C: 50 reps within the least amount of sets but not for time of:

Hip extensions