What? Fran on heat didn't blow the Xmas cobwebs away? Not a problem, try this...

CrossFit Cardiff WoD

'Assault On Grace'
For time:
30 Cal AB
30 Power Cleans (60/40kg)
30 Cal AB
30 Shoulder To Overhead (60/40kg)

Consider the state of your legs when attempting to stand and stagger over to the whiteboard to record your blistering times...