Now if this workout doesn't end you then nothing will. You will be given a virtual CrossFit ninja badge and be impervious to life!

Now all you have to do is lock yourself firmly into the pain cave and stay there for a good few minutes…

CrossFit Cardiff WoD
4 rounds, each for time of:
20/16 Calories row
4 Thrusters (80/60kg)
10/8 Calories assault bike
Rest 5 minutes between rounds

Please get your individual round times up to the board before you leave…