One day soon I will be able to squat and jump and therefore have an acute awareness of what your legs are feeling like right now. Until then, I will continue to row with one leg and smash the living hell out of my upper body.
And you lot will be brutalised further.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
25/22 Calorie row
20 Single arm overhead walking lunges (50/35 lbs)
15 Pull ups

Specialty
Pull ups
Every minute, on the minute for 10 minutes of:
‘X’ Chest to bar pull-ups / butterfly pull-up practice

B: Complete as many rounds and reps, for quality, within 10 minutes of:
5 Strict pull ups
10 Push ups (perfect)
15 Air squats

C: 3 Sets (within 10 minutes)
5 Strict dips
10 Ring rows

D: 20s on 10s off x 10:
Hollow hold

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