If any of you see any lost looking soles wandering about the box tomorrow then grab them and welcome them in, the on ramps couldn't take part in FGB due to the bank holiday. So...

CrossFit Cardiff WoD

'Fight Gone Bad' 

Three rounds for max reps of:

Wall-ball (20/14lbs)
Sumo deadlift high-pull (35/25kg)
Box Jump (20")
Push-press (35/25kg)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


Just what you feel like during round three.