Congratulations Julia and Team HCF! Julia finishes with a big pr at 7:45! Team HCF took the CrossFit overall + 2nd overall
WOD:
A. Four sets of:
Front Squat x 8-10 reps @55-65%.
Rest 45 seconds
Ring Rows x 10-12 reps
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B. For time:
30 Kettlebell Russian Swings (35,53#)
15 Burpees
24 Kettlebell Swings
12 Burpees
18 Kettlebell Swings
9 Burpees
