What do you think happens when you couple together a benchmark girl and the assault bike…

PAIN, that’s what happens!!! It is not going to feel good! I’m sure it will be fun though. 😳

CrossFit Cardiff WoD
50/40 Calorie assault bike
4 Rounds of Cindy*
40/30 Calorie assault bike
3 Rounds of Cindy
30/20 Calorie assault bike
2 Rounds of Cindy
20/10 Calorie assault bike
1 Round of Cindy

*One round of Cindy:
5 Pull ups
10 Press ups
15 Air squats

Please get those times up to the whiteboard…

Specialty
Handstand push ups 

1a: Kick up drills

2a: Wall walk with 30 second hold
2b: 18 hollow rocks
3c: 3 handstand negatives

3a: Max push ups
3b: Max banded pull-ups
3c: 20 Stadler leg lifts