Happy Friday!! And not just any Friday, but pre-bank holiday Friday!! 
All weekend, the gym will be open as per usual, but below are the specific timings for Monday. 

Monday - 10:00 - 11:00 Open Gym
                 11:00 - 12:00 WoD

If you rock up outside of those hours, the workout is...5 Rounds of: 400m run, rest 3mins. 
If you rock up inside of those hours and are still drunk from your Super Sunday Session, expect the coaching staff to laugh at you while you vomit in the bushes. 

CrossFit Cardiff Partner WoD

Within 20 minutes, complete as many rounds and reps as possible of: 
Calorie Assault Bike and...
Rounds of:
20 GHD
30 Double Unders
20 Kettlebell Swings (24/16kg)

One athlete will accumulate calories on an assault bike, once his/her partner has finished one round, they switch. 

Once you have wiped the sweat from your eyes, please write total calories and total rounds and reps to the whiteboard...