The very last day of February, BONKERS!!! The good news about our lives flashing before our eyes is that the spring time is 100% coming! Even if we are likely to get freezing temperatures and snow in May! Welcome to Wales.

Enough of that, just consider for 10s just how painful this is going to be… and then the next time you see Nicole, slap her with the largest, wettest fish you can find.

CrossFit Cardiff WoD
5 rounds of:
1 Minute max calorie row
Rest 4 minutes between rounds

Specialty
20 Minutes of ring muscle up practice (ready for 24.1)

12 Minute EMOM:
5 Ring dips
10 Elevated ring rows
10 Second ring support L - sit