Enjoy that little baptism of fire?! A wonderful welcome back to the gym right?! Well don’t you worry if you missed it, there is another coming very soon!

Not tomorrow’s WoD, that’s just plain “easy”! This workout is one that has been adjusted from a variant that I programmed back in 2014. The original attracted so many complaints that I had to do it to find out why. Now I will of course typically attempt to perform these workouts prior programming them for the gym…so long as I am not attempting to complete a shit ton of hero workouts with no where near enough time. Or if I am away…luckily the last time, 5 years ago almost to the day…I just happened to have a med ball with me and a dressing gown tie to keep the hotels bathroom door open. Which, is another story.

CrossFit Cardiff WoD
For time:
100 - 80 - 60 - 40 - 20
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
Double unders
Medicine ball cleans (20/14lbs)
Burpees

Please write those red hot times to the whiteboard…