I did warn you yesterday, this will not be fun! It will smash your quads to pieces, but you will not enjoy it!

Sorry, blame the aggro Irish woman!

There’s absolutely zero point in fluffing this up to anything that it’s not, you’re just going to get it full bar… here you go.

CrossFit Cardiff WoD
Within 2 minutes complete:
15 Burpee box jump overs*
Max calorie assault bike
Rest 2 minutes between rounds
Continue until 65/50 calories has been reached on the assault bike.

*These are facing the box… sorry!