Xmas Eve Eve! Come in and kick some butt for one of the last times before the turkey takes over! Unreal effort from everyone tonight, you guys kicked butt and more importantly...the carnage of the 5pm class led to no one getting hurt!

A special congrats goes out to Ryan for three reasons:

1. Performing a CrossFit workout. 2. Surviving (although that may not be the case still). 3. NOT vomiting either on the gym floor, nor down into his tucked in shirt (again, potentially no longer the case)!

CrossFit Cardiff WoD

A: 5 Sets for max load of:

10 Back Squats 10 Back Rack Walking Lunges

B: Within 10mins complete an AMRAP of:

5 Thruster (40/30kg) 7 Hang Power Clean (40/30kg) 10 SDHP (40/30kg)

Please post loads and reps to comments...