It’s FRIDAY and not just any Friday…

today is the birthday of someone very special to me and the gym! My adopted sister (if in Wales you could adopt an adult - it would have happened)…

Whoop and holler, especially when she is on the assault bike (don’t look at how many calories she needs to do), and bombard her social media/phone with love and affection…
Penblwydd Hapus Cathy!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
6 Pull ups
8 Toes to bar
16 Box over jumps (24/20”)

Please get those rounds and reps up to the whiteboard before you depart for a kick arsed weekend…