On this day, Thursday the 22nd of October, the world will unfortunately become a more difficult place to live. Every time you leave your houses you will need to be immediately on point, alert and fully tuned into your surroundings.
Listening acutely for the sound of screeching tires and the voice of Cath Knapton screaming…”get the f**k out of my way!!!” as her new and highly powered vehicle comes flying around the corner and straight towards you; firmly not in control!

The only saving grace that I can offer you is that she has watched a very in depth, you tube instructional video!

Good luck and god speed.

CrossFit Cardiff WoD
A: Within 15 minutes accumulate as many calories as possible on the rower*
*every 3 mins perform 30 Double unders

Rest 5 mins

B: Within 15 minutes accumulate as many calories as possible on the bike*
*every 3 mins perform 10 Russian kettle bell swings (24/32kg) 

Specialty
Front squat
3 - 3 - 3
Sets to be performed as straight sets at 110% of 1RM squat clean

Please get calories and loads up on the whiteboard…