So that got spicy fast...weird. We move from a gnarly met con to a gymnastics heavy workout that will test your local muscular endurance...

CrossFit Cardiff WoD

Within 15mins, complete as many rounds and reps of:

5 HSPUs
10 Ab Mat Sit Ups
15 Box Jump Overs (24/20")

Please post rounds to the white board...

 Watch out for Monkey Butt

Watch out for Monkey Butt