Morning all, so here it is! Not a paleo doughnut or otherwise in sight i'm sorry to say Woodster! Bradder's, you organisational wizard...take a bow!!

CrossFit Cardiff WoD

A: Spend 10mins working on squat therapy

B: For time:

30 - 20 - 10 Wall Balls (30/20lbs) Deadlift (100/70kg)

Time cap: 8mins

Rest 7mins

C: 2 Rounds each for time of:

Run 800m Rest 3mins between efforts