Now I fully understand that this is not pleasant, however nor should it be. But, and this is going to be hard to see right now...once you get through tomorrow you won't have to worry, it's all downhill from here! 
How could we possibly program anything to cause you more pain?? 

The very best thing about this workout is that you get to watch Nick lose his soul, and maybe some of his insides. Personally, I cannot wait! 

CrossFit Cardiff WoD

5 Rounds for Max Calories of:
30s Assault Bike
Rest 4:30 between rounds

Please, if you survive, go and punch Ash in the baby maker but before you do, wrote you total calories to the whiteboard...

 This is just what you are gonna look like after the first round too...

This is just what you are gonna look like after the first round too...