Yep, that sucked balls!! Weird! For those of you who wondered just how two and a half minutes of assault bike can make you fit...those of you who may have even poo poo'd the workout, saying that it's rubbish; lulled into a false sense of security, like a soldier going straight into battle behind his second, not very experienced made a massive mistake my friends!! 

This post may not have any sense, but I have just done the workout and so you, by now, will understand fully why. Unless of course you are a cherry picking mofo! 

CrossFit Cardiff WoD

For time:

30 Ring Muscle Ups

This is a classic CrossFit benchmark. If it is beyond your current reach, then scale appropriately and to make it hurt! Please post your kick ass times to the whiteboard....

muscle up.jpg