F**king Ross Bhaaaaaaaat was back in the gym tonight! Amazing! Along with his beautiful wife to be Katie! They both bossed the workout and now and as well as dosing themselves up with a significant amount of rhabdo, have more than likely given it to their unborn child too! We had serious fun while the rest of you were crying into your cups full of DOMs.

CrossFit Cardiff WoD

A: Within 10mins accumulate 4mins upside down in a handstand hold

B: 5 Rounds each for time of:

30 Wall Balls (20/14lbs) 20 Cal row Rest 2mins

Thank you CrossFit Linchpin and legendary Flow master Pat Sherwood for this utter suckfest!

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