There shall be minimal build up, zero fluff until I get to the fluff...no bullshit! 

A ginormous HAPPY BIRTHDAY to the one and only, the living legend, the most well spoken coach this side of Nagasaki...Alex Conroy. Brother I hope your weekend consisted of fitness, fun and frolics. I hope that you have been spoilt rotten and are sat back with your feet up, having a relaxing and soothing massage, while you sip at the perfectly chilled drink of your choice. 

Thank you for your hard work over the last 12 months, you have been an integral part of the team and you absolutely take a bow, sir. Had I been home, i'd drive you to Sheffield! 

CrossFit Cardiff WoD

3 Rounds for time of:
20 DB Snatch (50/35lbs)
20 Box Jumps (24/20")
400m Run

Don't hold back, no pacing aside from suicide...grit your teeth, go nuts from the off and get those gnarly times up on the board...