Over the hump and down the hill towards a less painful (although I doubt it) weekend of fitness and rugby. Fingers crossed!

You have a long and slow workout tomorrow. Get some shut eye, you're going to need it!

CrossFit Cardiff WoD
Complete as many rounds and reps possible within 30 minutes of:
100/80 Calorie assault bike
50 Wall balls (20/14lb)
1000m Run
50 Kettlebell swings (24/16kg)

Specialty
Work up to a heavy Bella Complex

Bella Complex:
1 Clean
1 Shoulder to overhead
1Front Squat
1 Shoulder to overhead