If you see 3 people, maybe more, wandering about the gym aimlessly and looking exactly like Gem Verallo it’s because she has dragged her entire family down to “Bring a Buddy” week, and so should you have!

There is talk of Alfie’s mother making an appearance just to smash the hell out of him in a workout. No swearing on Wednesday night please!

What a perfect workout for the first day of bring your mates along to get thrashed until their eyeballs bleed hey?! Tomorrow’s might be better…or not.

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 5mins of:
20 Deadlift (60/40kg)
10 Shoulder To Overhead (60/40kg)
Immediately into…
3 Rounds for time:
30 Double Unders
15 Chest to Bar Pull Ups

Please write rounds and reps and overall time to the whiteboard…