So how was that? Improvement on the newly learnt skill of attempting to prevent yourself from slamming your face into the ground while sprinting forwards on your hands? There will be more and more of it, don't you worry.
Now that you are safe and sound...are you ready for an assault?...
CrossFit Cardiff WoD
Every 6 minutes for 4 Rounds, perform:
20/15 Calorie Assault Bike
12 Alternating Dumbbell snatch (50/35lbs)
8 Press Ups
2 Power Clean (110/70kg)
Should you still be able, please write your scores on the whiteboard...