The penultimate instalment of pain, ready for the weekend festivities. Fun will be had and meat will be ate, but only if you get to it before Ash does. 

Have a gander at the trailer below to get yourself all hyped up and excited for the post throwdown entertainment. No popcorn game allowed please. Rule of the popcorn game are listed here just not the same one as I used to play! 


Part E
From minute 52 to minute
3 Team members will row 3km before completing an AMRAP of:
Wall Balls (20/14lbs)

Part F
From minute 67 to minute 77
2 Team members will complete an AMRAP of:
15/12 Calorie Assault Bike
10 Toes To Bar

The final two sections will be realised at this time tomorrow night. Nice and early so that you can all "carb load" and get to bed like real athletes!! 

Back to normal, tomorrows workout. Remember, the class will be at 11am. This will be the last workout set by Oakley, a cracking week I might say. Today's workout definitely had the intended stimulus...

CrossFit Cardiff WoD

Front squat
3 - 3 - 3 - 3 - 3

Your goal is to set a new 3RM on the third or fourth set. Please write your loads on the whiteboard, writing in red should you PB!!