So I obviously reviewed the programming that that nutter Ash sent me last week, but made a mistake. It was actually me who added the two minutes of double unders, or suggested too. And I messed it up. My bad! 
However, as you may have noticed, I adjusted it midway through the 6:30am class. You can tell your calves to address their thank you notes to CrossFit Cardiff, FOA: Davs.  

CONROY, GOOD luck you hairy beast! Remember, all that you need to do during an interview is talk about CrossFit. And if that fails...just SING!! 

CrossFit Cardiff WoD

AMRAP in 20 mins:
5 Power cleans (80/55kg)
10 TTB
20 Wall balls (20/14lbs)
200m Run

Once you have stopped feeling massively sorry for yourself, get up and write your round score to the whiteboard...

 At least you will look bad ass when the swelling goes down! Shorts in the winter! 

At least you will look bad ass when the swelling goes down! Shorts in the winter!