So then you beautiful are the stairs? Walking down them backwards helps! And you thought Hannah's week was bad...what did I tell you about outdoing each other! 

Its alright, you have nothing to worry about, it's not as if Conroy has programmed an assault bike interval WoD or anything!! :-I

CrossFit Cardiff WoD

5 Rounds of:
Within 2mins complete:
20/15 Calorie Assault Bike
8 Dumbbell Power Cleans (50/35lbs)
AMRAP of 10m shuttle sprints
Rest 4mins between rounds

Please post the score from each round to comments...

Ass Bike.jpg