CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Jog

5/5 Single Arm Ring Rows

10 Alt. Samson Lunge

10 Tuck-Ups

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 8 Plate OH Lunges* + 100m Run

MIN 2 – TTB or Rope Climb Practice

*Increasing Weight Each Round

(No Measure)

Workout

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