No more mile repeats, amazing effort team! 

Oh, and just so as everyone knows, we had a 5:32!! Personally I think Rory got lost and went the wrong way but I'm too slow to keep up with him to check. 

Juuuuuuuuust throwing it out there....there's no way Matt Parry could run faster than that! ;-) 

Thursday is the new Friday.

CrossFit Cardiff WoD

Within pairs, perform as many muscle ups* as possible in 15mins, but first you must complete:
8 Rounds of:
12 STOH (70/50kg)
50 Double Unders
Split the work as you see fit. 

*the muscle up scale today will be 3 pull ups and 3 ring dips per muscle up. 

Please post a number of total reps performed to comments...