Right then you lot, here comes the first wave of full frontal assault for you to get your Xmas party tickets paid for. Remember, cash is king and you need to bring it to the box please.

The perfect time to do so, right before Chad on the weekend. Another year is around so fast and we will be respecting that legend on Saturday. Until then though however…

CrossFit Cardiff WoD
5 Rounds of within 5 minutes:
20/18 Calorie row
200m Run

Specialty
A: Within 5 minutes, to build to a heavy 2 touch and go power clean and jerk 
B: 8 Sets
4 Touch and go clean and jerks @80% OR 60/42.5kg
Rest 60s

C: 4 Sets
3 Overhead squats
Build over each set
Rest 2:30