Welcome back to a new week, and I think you will agree...what a way to kick it off! 

Following a bad assed level 1 at the gym, you lot should be well and truly rested. Potentially not those who braved the Welsh weather and showed Pen Y Fan who was boss! Awesome turn out to use your hard earned fitness for lots of fun! 

As well as a bad assed workout, we welcome another batch of brand new faces, with a partner WoD for those fresh off the latest Foundations course; but after tomorrow, we may well never see them again. 

CrossFit Cardiff Partner WoD

For 12 Rounds and within a 2min window, in a YGIG (you go, I go) format complete: 
15/10 Calorie Assault Bike
30 Double Unders
AMRAP (As Many Reps as Possible) Wall Balls (20/14lbs)

Food for thought, BREATH deeply when your partner is going! 

Please post total wall balls to the whiteboard and vomit OUTSIDE!!