The week is nearly done, close to the end. And by the looks on your faces once you’d finished that workout today, you need the welcomed break that the weekend provides.

But, before that solace arrives, you have two more workouts to do. Both involving more cool gymnastics, and one…the ass bike! Speaking of ass bikes, guess what I have ordered…

CrossFit Cardiff WoD
For 4 rounds, each for time:
500m row
25 Toes to bar
To be completed within an 8 minute window, resting the remainder.

Specialty

Front squat

2 - 2 - 2 - 2 - 2

100% of squat clean

Go fast for the most amount of rest possible.