CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Dynamic Warmup
6 x 25m Sprints (Last 2 Max Effort)
Perform sprints at 50, 60, 70, 90, 100, 100% effort
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
Women’s use 25# plate
