EGGS! You have been working all year on core to extremity movement for this very moment. Wind that hip up and launch the suckers as hard as you can… is there much else more satisfying?!
Wish we had programmed lunges instead? YUP!
CrossFit Cardiff WoD
25 - 20 - 15 - 10
Calorie assault bike
Box jump over (24/20”)
Calorie row
Wall ball (20/14lb)
Specialty
Barbell cycling
A:5:00 to build to a heavy touch and go power clean and jerk
B: 5 Sets
6 Touch and go clean and jerks @70% OR 60/42.5kg
Rest 60s
C: 4 Sets
3 Overhead squats
Build over each set
Rest 2:30
D: 2 - 3 Sets
8/8 goblet Bulgarian split squats
