Back on the case and on time. I know you guys need your fix and definitely not 36 minutes late!

Although you probably could’ve waited for this one!

CrossFit Cardiff WoD
4 rounds: In 3mins complete:
18/15 Calorie assault bike
15 Front squats (2xDB 50/35lbs)
12 Shoulder to overhead (2xDB 50/35lbs)
Max reps bar muscle ups
Rest 3mins between rounds