It’s F**King Friday and that can only mean one thing…beer, meat, workouts, sunshine (come on Wales), rugby, motorbikes (maybe), fitness, dogs (more dogs), maybe BBQs, ice cream (?) and stuff!

Now if that wasn’t enough, you get to completely thrash yourself (with a scaled variation of a CrossFit.com workout) before it all begins! Win…WIN!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 400m
5 Clean & jerks (80/55kg)
10 L-sit pull ups

What has been SCALED from this savagery?? The load and the L-sit pull up reps. CrossFit.com do not mess about.