100516 – CrossFit

Warm-up
General Warm-up
Squat and Overhead Mobility
Movement Prep

Conditioning
“White”
5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m run

Rope Climb subs:
Negatives or :30 cumulative hold on rope

In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here