white

Oct 9, 2021 | WOD

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

25/20 Calories (your choice)

5 PVC Passes

20 Walking Lunges with PVC overhead

5 Big Kips

5 Pull-ups

Metcon

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
Scale:

3 Rope Climbs with 5 Rope Hitch Progressions or 12 Strict Pull-ups.

Scale Toes to Bar with hanging Knee Raises or 10 HEAVY weighted sit-ups (feet planted for support)

Accessory Work

Single Arm Dumbbell Rows (Using the rest of class, build to a heavy 5/side)