Conroy is another year older, but with those biceps, you’d never know!

Now let’s not milk it too much hey, not until next year when he is the big THREE 0 anyway!!

How do you fancy a cheeky bit of gymnastics hey?! Bring your long socks…you are going to need them!!

Short and sweet tonight sorry, I’ve got proper man shit to do!

CrossFit Cardiff WoD

Complete as many rounds and reps as possible, within 17 minutes of:
1 Rope Climb
6 Pistols
12 Press Ups
24 Abmat Sit Ups 

Please get those rounds and reps up to the whiteboard…