Now then, I have a very special surprise for you all tomorrow.

The first part of your workout does not look a lot but juuuuuuuust you wait. Originally programmed by Dave Castro for the CrossFit HQ seminar staff summit back in 2018 I think. Where typically we would’ve had a shit ton of equipment and more time, Dave would test (unbeknownst to us) games team workouts on us at this event.
This particular year we had bugger all time due to a guess speaker and so the PVC pipes came out.

Now the “rest” period was in the bottom of the overhead squat, and active, attempting to keep technique as good looking as possible… it hurt and man are we going to have fun!

CrossFit Cardiff WoD
A: Tabata bottom to bottom overhead squat
PVC

B: 5 Rounds, each for time:
20/18 Calorie assault bike
15/12 Calorie row
Rest 4 mins between rounds