The word on the streets is that you guys are all seriously missing the assault bikes, and everyday, spend a significant amount of time wishing…preying that the coaching team of CrossFit Cardiff would just include them into the workout every single day!

Well, your wait is nearly at an end. Because tomorrow, we will answer those calls, those pleas…we will don the ass bike for another time, and show the f**ker who is boss!

CrossFit Cardiff WoD

5 Rounds of:
Within 2 minutes:
25/17 Calorie Assault Bike
In remaining time:
As many rounds and reps as possible of:
5 Hang Power Clean (60/40kg)
20 Air Squats
Rest 4 mins between rounds, continue with the AMRAP where you left off.

Stand up, thank the coach for such a wonderful workout and please write one total number of rounds and reps to the whiteboard…

ASS Bike.jpg