Who doesn't like starting the week with assault bike calorie sprints?? Really...they are bad ass! Especially when you have to pick up a heavy metal kettlebell and swing it over your head straight afterwards. All complaints on a postcard and directed to Conroy please! 
It's all done for a good yet slightly sadistic reason! 

As well as the Bike, Conroy loves DT, and any possible iteration of the workout. So, you can bet an eyebrow that something similar will come your way when he is at the helm...

oooo look...

CrossFit Cardiff WoD

3 Rounds For Time of:
100 Double Unders
21 Deadlift (60/40kg)
15 Hang Power Clean (60/40kg)
9 Shoulder To Overhead (60/40kg)

Get after it hard from the start, and please write your blazing times to the whiteboard...

 Captured...the moment right before Conners arrives at a new DT style workout...

Captured...the moment right before Conners arrives at a new DT style workout...