A wet and windy end to the week! It’s a good job that there is no more running, you lucky buggers you! Shit sorry, I am lying!

There is a time cap on each section of this workout. But unfortunately you don’t get to know it, so that you can all push like ninjas in an attempt to just go as fast as possible, rather than make the time cap. There’s no way you studs won’t!

CrossFit Cardiff WoD
10 Rounds for time:
10/7 Calorie bike
5 strict pull ups (pronated grip)
Rest 5 mins
5 Rounds for time:
Run 200m
15 Toes to bar