The issue was that Mikey B was away on a cruise, loving life and drinking shots for cocktails instead of programming the week ahead. Meaning that you poor buggers have to have a double week of me. That is why you are all currently struggling to walk. It’s his fault entirely.

CrossFit Cardiff WoD
Within 8 minutes complete as many rounds and reps as possible of:
100 Double unders
20 Pull ups

Rest 4 minutes

Within 6 minutes complete as many rounds and reps as possible of:
10/8 Calorie assault bike
4 Bar muscle ups