Welcome to a new week all! I hope you all had a fun filled weekend, jam packed with frolicking and banter and Tom Foolery and NO booze! 

Now, make sure you do actually READ BELOW because, if you turn up to the 4:30pm class at 5pm tomorrow afternoon, with those cute little puppy dog eyes, you will be forced to make a decision: click you heels upstairs for 30mins, in our beautifully constructed lounge area, with coffee and reading material available…or…
Get an assault bike and achieve as many calories as possible within 1min, if the final number is below 50, then perform the remaining reps of heavy Wall Balls…before…going upstair and clicking your heels upstairs for 28mins, in our beautifully constructed lounge area, with available coffee and reading material. 😁

CrossFit Cardiff WoD

In teams of 4, complete as many rounds and reps as possible, within 30 minutes of:
30 Medicine Ball Cleans (20/14)
20 Calorie Assault Bike
10 Box Jump Overs (24/20)
Two people working through the round (split however)*
The other two athletes accumulating Handstand Push Ups

*Switch when 1 round completed

Please write completed rounds and Handstand Push Up reps to the whiteboard…