saturday

Warm-up

​AMRAP x 5 MINUTES
100m Jog
5/5 Single Arm Ring Rows 
10 Alt. Samson Lunge
10 Tuck-Ups

8 am 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

9 am CrossFit Basics

​Metcon (AMRAP - Rounds and Reps)
AMRAP x 14 MINUTES
3 Deadlifts (275/185)|(185/135)
4 Box Jumps (24/20)
200m/150m Row*

*Meters increase 50m each after each full round.

(Score is Rounds + Reps)