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At any scale this was a tough one that required monster efforts to lock down. Hero workouts deserve it, and CrossFit recognizes it. Thanks CFHQ.

Rene'

7 rounds:

400 meter run
21 Walking lunges
15 Pull-ups
9 Burpees

Todd McK- (5) 28:30
Casey- (5) 35:28
Tommy- (4) 33:25
Tammy- (5) 36:30
Teresa- (4) 28:28
Juan- 37:00
Candice- (4) 29:15
Anna- (3) 23:50
Sharon- (5) 39:00
T- Rx  43:47
Wesley- Rx  29:26
Jeremy- Rx  37:52

Great workout everyone! Past experience has taught us that when the run is the rest we'd better watch out. Heads up- WATCH OUT! It was hammer time, and in a world full of hammers EVERYTHING is a nail.

This is why we do it, and a big part of what motivates us to push even harder when Hero workouts pop up.

Great job Roxanne, Sara, and Shannon. This was a pretty heavy workout that gives you an idea of what to expect as you ramp up the intensity of your workouts over the next few weeks. Be pleased, not satisfied. Big THANKS to Casey for running the show at lunch today. XO, and No. 2- there from the start. Hooyah!

This workout is named in honor of  Danish Army Sgt. Rene' Jakobsen, who was killed on January 2, 2013 in the Helmand Provence, Afghanistan.

Thanks for another great day at CFSF. Thanks for your super strong efforts and fuel, and thanks for choosing CFSF.

"Just do what you do every day."
-Nick Urankar

CFSF