DFC CrossFit – CrossFit
Conditioning
Choose option A or B.
A: 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 as needed.
B: Metcon (Time)
5 Rounds for Time of:
2 Rope Climbs/4 seated rope pulls
10 Knee Raises
21 OVHD Plate Walking Lunges 25/10#
200m run/250m Row/400m Bike