Everything is back to normal you lovely folk, hours are as they once were and the 2022 goals board has been wiped clean, get the 2023 suckers up there!
Mine will be NOT to accept any shots at the Xmas do. I have close to a full year to practice my “thanks but f**k right off line!”

CrossFit Cardiff WoD
4 rounds of, within 3 minutes complete:
20/17 Calorie row
8 Burpees over the rower
Max wall balls (20/14lbs)
Each time you break perform 4 burpees
Rest 3 minutes between rounds

Your score is your lowest set of wall balls

Specialty
A: Ring muscle up progressions

B: 3 Sets of:
3 Ring muscle up negatives
40s Ring support