It’s that time of the week…drop in, hump day Wednesday! And more importantly, my turn to lead and therefore smash 179 CrossFit with a tasty little number. The zoom link is therefore the same as every evening class.

My quads and shoulders from the Chief were lit up for days! Cracking “fun” but left a mark. And, luckily for you beauties, gave me a cool workout idea for when you return. Let’s just make sure that we steer clear of rhabdo please!

CrossFit Cardiff WoD
5 Rounds for time of:
5 Shoulder to overhead
25 Air squat

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Barbell: 70/50kg
Dumbbell: 2x50/35lbs
Kettlebell: 2x24/16kg
Rucksack: 30/20kg