Happy Tuesday, meaning that we are one whole day closer to you lot needing to PAY FOR THE XMAS PARTY (cash only at the gym please) than we were yesterday!
DO IT!!!

Big love and have a bit of this…

CrossFit Cardiff WoD
12 - 12 - 12 - 12
Front rack walking lunges
After each set:
12/10 Calorie assault bike

Specialty
Accumulate 20 Bar muscle ups

2 Sets
10 Elevated ring rows
8 Ring dips

3 Sets
30s Ring support hold
20s Bottom ring dip hold
12 V-ups