That Friday feeling is easily smashed by some very cheeky intervals! Sorry! You have CrossFit 179 to thank
CrossFit Cardiff WoD
On a rower, for max distance per round:
R1: 5 minutes
Rest 5 minutes
R2: 1 minute on, 1 minute off for 5 intervals
Rest 5 minutes
R3: 30s on, 30s off for 10 intervals
Rest 5 minutes
R4: 15s on, 15s off for 20 intervals
