I hope you lovely lot have had a chilled weekend, probably detoxing from the silly season! Anyone appear from my mother dry for January? 

This cheeky little number comes to you courtesy of Hannah, and it hurts like a bastard... 

CrossFit Cardiff WoD 

5 Rounds, each for time:

20 Air Squats

10 Box Over Jumps (24/20”)

10 Assault Bike Calories

5 Hang Power Clean and Jerks (70/50kg) 

Rest 3mins between rounds. 

please post times to the whiteboard...