If you are reading this you, then you have nearly made it to the end of the week without The Ginger Froning killing you! You thoroughly deserve a pat on the back, a beer and maybe even a treat. However, don't start counting your callouses yet...

CrossFit Cardiff Team WoD

In teams of 3 in a You go, I go style:

Complete as many rounds and reps as possible within 8mins of:
10 Cal Assault Bike
10 Burpees
Rest 3mins

Complete as many rounds and reps as possible within 8mins of:
10 Cal Assault Bike
10 Pull Ups
Rest 3mins

Complete as many rounds and reps as possible within 8mins of:
10 Cal Assault Bike
10 Ab Mat sit ups

GOOD LUCK and please post rounds to the whiteboard...

 The secret of the bicep girth...photographic enlargement and pegboards! 

The secret of the bicep girth...photographic enlargement and pegboards!