So that got as painful as I had expected, about as fast asI had expected too. It was definitely a grower! 

Tomorrow, from 5:30 onwards, there will be some folk at the gym filming a little promo video for us. So do your hair, make sure you are looking dapper and enjoy yourself as per normal. 

Tomorrow we hit a challenging little number, start with faster runs and slow them down when you need more recovery for the cheeky triplet. 

CrossFit Cardiff WoD

Within 20mins climb as high in the ascending ladder as possible, of:

Run 200m
1 Bar Muscle Up
2 DB Snatch (50/35lbs)
3 Air Squats

Each round begins with a 200m run, the reps ascend in the following sequence: 

1/2/3, 2/4/6, 3/6/9, 4/8/12...etc. 

Please post completed rounds to comments...