Pinch, punch…first of the month…f**kers! I hope you all had an amazing bank holiday weekend, full of sun, booze and fitness.

See you tomorrow!

CrossFit Cardiff WoD
A: Every minute, on the minute, for 10 minutes:
Strict handstand push ups

B: 5 rounds of:
Within 2 minutes:
20/15 Calorie bike
Maximum calorie row
Rest for four minutes between rounds.

Please post those legendary drop offs to the whiteboard…

Specialty
Hang snatch
3 - 3 - 3 - 3 - 3

10 - 10 - 10
Hip extensions

For how bank holidays are supposed to be spent…see below!