Welcome to another Monday at the gym. Getting close to xmas as well as the xmas doo. Could you all drop off a £10 deposit for your food and we shall sort out the rest at a later date. You guys have until Friday to do that. Eeeeeeeaaaaaaassssssyyyyyy!!! CrossFit Cardiff WoD

A: Warm up and perform 10 super slow and solid squat therapy reps

B: 8min EMOM of:

3 Thrusters (40/30kg)

C: Within 15mins complete as many rounds and reps as possible of:

Row 400m 8 Thrusters (60/40kg)

Please post rounds to comments....