Following lots of heavy lifting, tomorrow is a cheeky sprint. With some simple and a little more complex gymnastics, a very saucy little triplet programmed by none other than the Bananaman…Alfie!

And to note, with a little guidance, he has also been the brain child behind this whole week. A very challenging week is set to be too!

CrossFit Cardiff WoD
5 Rounds for time of:
5 Bar muscle ups
10 Deadlift (100/70 kg)
15 Bar over burpees

Please give the big man a rona foot when you see him next…