THE HAPPIEST OF BIRTHDAYS TO ONE OF THE LEGENDS OF THE BOX…ATTILA!!!

Penblwydd Hapus brother, I hope you have a fucking awesome day dude! Massive love from everyone at the box. Come in and get those calories done!

CrossFit Cardiff WoD
Every 6 mins for 5 rounds:
40 Double unders
20/16 Calorie assault bike

Specialty
This might be almost entire incorrect but…
Kipping handstand press ups

Every minute, on the minute, for 10 minutes…
3 - 5 reps

5 rounds of:
5 bench press
15s L sit