You guys all throwing down, doing a hero workout, helps me massively! Especially having had bugger all sleep the night previously, jumping in with you legends makes life much easier…weird that!

Tomorrow’s workout has nothing to do with all that, but it will be highly entertaining, for me especially…

CrossFit Cardiff WoD

4 Rounds each for time: 
15/10 Calorie Row
20 Double dumbbell front squat (50/35lbs)
15/10 Calorie Assault Bike
Rest 8mins between rounds

A long rest between rounds and you know what that means…😬

Please write timings for each round on the whiteboard…

Met Con

For time: 
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Sandbag over the shoulder
20m sandbag shuttle run between each round

If you hadn’t already guessed, this will be nasty!