If you are reading this you, then you have nearly made it to the end of the week without The Ginger Froning killing you! You thoroughly deserve a pat on the back, a beer and maybe even a treat. However, don't start counting your callouses yet...

CrossFit Cardiff Team WoD

In teams of 3 in a You go, I go style:

Complete as many rounds and reps as possible within 8mins of:
10 Cal Assault Bike
10 Burpees
Rest 3mins

Complete as many rounds and reps as possible within 8mins of:
10 Cal Assault Bike
10 Pull Ups
Rest 3mins

Complete as many rounds and reps as possible within 8mins of:
10 Cal Assault Bike
10 Ab Mat sit ups

GOOD LUCK and please post rounds to the whiteboard...