Lets all join together and congratulate Ash for making his flight on the second chance! However, had he not been such a muppet and got it the first time, we only would've had to have cycled for 220 calories and NOT 440!! If you weren't sure, it totally sucks!!

Possibly not quite as much as what you legends did today! I wasn't lying hey? It really hurt. The original workout was as follows:

4 Rounds, each for time:
50 Double Unders
25/20 Cal Row
20/15 Cal AB
15 Bar Over Burpees
Rest 4mins between rounds

Which I'm not sure is actually harder than 3 with longer rest. I'm pretty sure that during the 3rd round, Jack has never actually pedalled that slowly, ever before. 

Speaking of pedalling through mud, there are only a few days of May left and you all know what that means...just a few more days to give the may challenge a go. Don't be shy, it's a lovely workout!! 

Anyway...a classic for you. Can anyone go sub 7? 

CrossFit Cardiff WoD

3 Rounds For Time:
Run 400m
21 Kettlebell Swings (24/16kg)
12 Pull ups