Now you may have thought that we had the dates messed up and that thinking it was April Fools day had programmed an absolute quad melter on the bikes...nope, it was very real. As your quads will now confirm, should you attempt, from an absolute standstill, to sprint up a flight of stairs while carrying a "heavy shop!"

Al Conroy says that he is very sorry but has not learnt his lesson and is planning further torture while you all still keep coming back for it. Unlucky bozo's!

CrossFit Cardiff WoD

Six Rounds for time of:
12 burpee over the Dumbbell
10 Dumbbell Hang Clean and jerk (50/35lbs)
30 Double Unders

Please post your times alongside any abuse directed entirely towards Conner's, on the whiteboard...