You lot were throwing around some impressive loads tonight team, super cool. 

Amazingly, none of you died! Even though three special ladies tried in a multitude of ways to do so...you survived! Tomorrow will be easy in comparison! 

Morning crew you are in for a treat, Mel is back armed with a new form of quidditch...

CrossFit Cardiff WoD - Courtesy of CrossFit.com

4 Rounds of:
Within 4mins:
15 Wall Balls (20/14lbs) (12/10ft)
30 Medicine Ball Cleans (20/14lbs)
Max Cal Row

Rest for 4mins between rounds

Please post total calories rowed to comments...