The box was pumping tonight, fricking legit! Now, some news for you all! We have an electrician booked to come in and install new lighting next Monday/Tuesday (he was due to be doing so today but technical difficulties prevented work), so you have a weeks warning to sort your shit longer can you hide in the dark and round your backs, drive through your toes; squat like a dog taking a dump or allow weak glutes to draw your knees in! The box will be lit up like an xmas tree!!! Reebok CrossFit Cardiff WoD

A: Spend 15mins working on the skill of handstand walking

B: 'Power Amanda'

For time:

9-7-5 Muscle Ups Power Snatch (60/40kg)

C: 3 Sets not for time of:

15 Hip Extensions 15s L-Sit hold rest 30s

please post your times to comments....