There were some big numbers flying about tonight gang. PBs all over the place and then some good looking cleans during the EMOM. It was all designed to allow you to drill movement while using heavy load, so that when the load is reduced for metabolic conditioning workouts, it takes more and more to get you guys to fumble. That is the way you become bulletproof. 

CrossFit Cardiff WoD

3 Rounds each for time of:

1 mile run*
Rest 10mins between efforts

*if you know that you are unable to run a mile in under 8mins, scale the distance to 1km. 

Please post times to comments...

ust run as if you are being chase by a pick up truck full of school bullies...