If you thought that the the week has been “fun” so far then you are in for a shock tomorrow! You are going to LOVE it! Don’t worry, it’s just the wind down to the VERY SUNNY (🤞🏽) weekend! We can only hope!

No need to fluff this up…good luck!

CrossFit Cardiff WoD
6 rounds of, within 4mins:
10/8 Assault bike calories
10 Wall balls (20/14lbs)
5 Burpees over box (24/20”)

Vile!

Specialty
Bar muscle up
A: Kipping Practice

B: Bar muscle up practice

C: Accessories
3 Sets
12 V-ups
10 Strict chest to bar
5 Russian dips