I hope you all got your bench on, maybe cracked a few drop sets before some max effort press ups so that you were pumped to the max before hitting the Philly for Medics night for some cheap added fish bowls!
Or was that what happened a few years ago, and now a days, it’s netflix and fall asleep?

Well anyway, just in case you need a real pump, we have one in store…

CrossFit Cardiff WoD

Within 20 minutes, get as far as possible in the ascending rep scheme of:
2 - 4 - 6 - 8 - 10etc
Squat cleans (40/30kg)
Bar muscle ups
Run 200m at the start of each round 
*The load of the barbell is to increase by 10kg per completed round

Please write scores to the whiteboard…