The penultimate Friday before the obvious. One more week of thrashings before you can savage yourselves with boxes upon boxes of heroes, cheese and biscuits, SHIT ton’s of beer and whatever else you lot all consume throughout the silly season! Enjoy it! Once a year hey!

CrossFit Cardiff WoD
5 Rounds of, within 2 minutes complete:
200m run
Max calorie assault bike
Rest 4 minutes between rounds

B: GHD sit ups
20-20-20-20