I am only vaguely sorry for that, and because even though I'm sure it hurt pretty badly...it will have done you oodles of good! You might not be able to see that now, but one day soon, you will. 

From now on in however, the week will be easy! Surely nothing can be as bad as that...right? 

Back under the bar tomorrow, from lots of reps to a few. Few but heavy. Get that ass pumped and ready for the weekend! 

CrossFit Cardiff WoD

Back Rack Walking lunge*
8 - 8 - 8 - 8

*The goal with these sets is to build from around 60 to 70% of 1RM back squat throughout. 

Please write your numbers up on the whiteboard...