So my ass in sore! Make sure you comment on this post if you have to call in sick for work tomorrow. 

Also, if anyone fancies videoing themselves walking down a flight of stairs in the morning thats just fine, post it on the Facebook group. 

CrossFit Cardiff WoD

Perform each for time:
Run 1 mile
Rest 5mins
Row 1km
Rest 5mins
Run 1 mile

Please post times to comments....

...that's why.