Well I did try to warn you, that workout is an absolute stinker! Genuinely don’t know if you are going to complete it, shit yourself or both!

Fair play to anyone who rocked up to a class, unknowingly or not to give it a stab!

Enjoy tomorrow’s workout, because Wednesday’s tried to kill me last week.

CrossFit Cardiff WoD
10 - 10 - 10 - 10
Back rack walking lunges
20 - 20 - 20 - 20
Pull ups

These are superset, each are for load and time

Specialty
Toes to bar
A: 3 sets of max set of unbroken toes to bar

B: 3 Sets:
10 - 20s L-sit
10 Lat pull overs
12 - 16 Hanging flutter kick