I am in Portsmouth, on a Naval Base teaching CrossFit to a group of Royal Navy PTIs (Physical Training Instructors). Meaning that if I don’t get to thrash you, at least I am thrashing someone!
They don’t know how lucky they are, and you lot definitely do!

CrossFit Cardiff WoD
3 Rounds for time of:
800m Run
150 Double unders
80 Wall balls (20/14lbs)

Specialty
Every 3 minutes for 15 minutes
1 - 3 strict ring muscle ups

Every minute, on the minute for 9 minutes:
25s False grip hang
25s Chest to ring hold
25s Bottom dip hold

Someone is happy with the absence