Through absolutely no choice of his own, Oppo will be spending the majority of the day at the gym tomorrow, wandering around, cutting loose, helping me coach you all to elite levels of fitness.
Now he will of course be contained, as being the beast he is, this is certainly required. However, he has been marked as a very accomplished escape artist and can and will, lick any unsuspecting person; from 10 ft and with no prior warning! You, have been warned.
With Op’s in hand, I will be focused on getting you lot a significant response on the assault bike, as well as chase the little legend around, poised with a floor wipe, as apparently he is too posh to pee outside.
Come down and get in line for a cwtch, and if anyone knows how to use a papoose then I am all ears!
CrossFit Cardiff WoD
For 4 Rounds, each for max reps:
Within 3mins Complete:
20/15 Calorie Assault Bike*
20/15 Calorie Row
Burpees Over The Rower
Rest 9 Minutes
*There will be a strict 1 minute cap on the assault bikes. My last piece of advice is…do not be lulled into a false sense of security!
Good luck and please record total burpees, across 4 rounds, to the whiteboard…