Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 35 Minute Time Cap
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
RX Weight: (45/25)
[Scale 1]:
Rope Climb (10′)
Weight (25/15)
[Scale 2]:
6 Rope Get-Ups
10 Knee Tucks
15 Overhead Lunges (15/10)
200m Run