Congratulations to Bethan Taylor and Riaan Schalkwyk on their wedding today. I'm sure you two will look completely amazing and have a fantastic day! Big love from all of us here at CrossFit Cardiff. One more workout to finish off the week before you're able to let your hair down for the weekends activities!!

CrossFit Cardiff WoD

A: 3 Sets each for time (if super proficient), or for form if not of:

10 Muscle Ups Rest 2 mins between efforts.

B: Within 12mins complete as many rounds and reps as possible of:

3, 6, 9, 12, 15, 18...etc

Medicine Ball Cleans (20/14lbs) Deadlifts (100/70kg) 9 Box Jumps (20")

The Med Ball Cleans and Deadlifts ascend in 3 reps throughout the AMRAP, where as each round you perform 9 box jumps.

I suggest squeezing your butt while standing those deads up, and not hanging off your lower backs. Don't say I didn't warn you.

Please post times and rounds to comments...