October 12, 2016

CrossFit Armed – CrossFit

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
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

Warm-up (No Measure)

3 rounds

15 seconds side ball toss R

15 seconds side ball toss L

15 seconds ball slams

15 seconds mountain climbers

15 seconds jog forwards and back wards

15 seconds rest

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