3 Rounds

400m Run
21 Kettlebell Swings 24/16kg
12 Pull Ups

Spend 10 Minutes on the rings
Practice Iron Crosses (coach for some progressions)

Well done to everyone that competed at Throwdown 4, you all should be very proud of your efforts! Congratulations to Kate & Ross. Thank you to all of you that made the effort to cheer and support the competitors!
Some of the CF Ringwood Crew.