Welcome to another week, six more chances (if you're not Conroy and actually rest on one day that is) to kick your own ass to amazing levels of badassery.

The Ginger Ninja is your pilot through this weeks pain, sorry I'm mean...fun. Regardless of how many calories you have to do on the assault bike, you will have fun. Fooooooor sure! 
The additional "fun" is us simply being cruel to be kind, allowing you legends to prepare to the very maximum for the up and coming CrossFit Game Open; literally the best fun you will have this year with some of your clothes on! 

Try and think of a better way to start the week, go on...see if you can...

CrossFit Cardiff WoD

For 5 Rounds and within 2mins, complete: 
20 Bar hop burpees
Max cal row
Rest 4 mins between rounds

Please post huge numbers of total cals, per round, to the whiteboard...