Well here we go, assault bike pay back time! It is your very favourite coaches special day!
Penblwydd Hapus Nicolę, you Irish potato cake loving legend! Everyone thinks you are an absolute gem, myself included! Proven by the sheer amount of abuse I give you (I am getting better) on a daily basis, you love it really and much more than the alternative.
Have an epic day buddy, go and do something really cool, paid for by someone else!
Love ya.
Davs.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 15 minutes of:
60 Double unders
30 Toes to bar
15/12 Calorie row
