CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400m
Down Dog/Up Dog/Bandy Shoulders
Then
Animal Farm
Gymnastics
Rope Climb (Work on Rope Climb/Scaling options)
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
Wms WL = 25#
