What better way is there to spend valentines weekend then throwing down with a bunch of your buddies?! Hell of a day that. Thank you all for showing your support and giving both those workouts and the walkabout dance floor a good thrashing!
The 10 year celebration is going to be something else!

Please see below for possibly the greatest picture that Sash Shots has ever taken.

CrossFit Cardiff WoD

For Time: 
30 Ring muscle ups
60 Dumbbell overhead squat (50/35lbs)*

* 30 reps can be split per arm as athletes see fit.

Times up on the board please…

Met Con

5 Rounds each for time: 
Sprint 200m
Rest 6 minutes between efforts