Congratulations for some seriously stellar performances from utter bad asses during the throwdown at ION today. 

Hannah and Mel, Carly and Little Amy and Rhod teamed up with his buddy, threw down were barely a slut drop in sight. 

All of you get your exhausted butts to Joe's ice cream in order to initiate your recovery. Ice cream helps's science! 

 CrossFit Cardiff WoD

Within 10mins, complete as many rounds and reps as possible of:

10 Burpees

5 Front Squats (60/40kg) 

Please post scores to the whiteboard...

Class at 11


Watch this space...