I have two boring pieces of info for you tonight team, sorry:

1. IF YOU HAVEN’T RETURNED YOUR EQUIPMENT TO THE GYM YET, PLEASE DO SO. ASAP. Each day from now that it is outstanding, will be an additional 5 minutes that Ash will spend sat, naked on your face following a weighted 10km run. Your choice.
   Thank you to those who have, you have avoided Ash’s but hole!

2. Secondly…WE HAVE AN L1 AT THE GYM THIS WEEKEND (kind of - a very bizarre socially distanced L1). Therefore the workout will be led by Conners Conroy, at Roath Park. Please look out for details on the members group.

Anyway, here’s to hopefully one of the last workouts that we HAVE to do outside.

CrossFit Cardiff WoD
5 rounds of within 2 mins:
20/15 Calorie assault bike
Max calorie row
Rest 4 mins between rounds

Please write calories rowed up on the whiteboard…