So that got spicy fast...weird. We move from a gnarly met con to a gymnastics heavy workout that will test your local muscular endurance...
CrossFit Cardiff WoD
Within 15mins, complete as many rounds and reps of:
5 HSPUs
10 Ab Mat Sit Ups
15 Box Jump Overs (24/20")
Please post rounds to the white board...
Watch out for Monkey Butt