WORKOUT

“White“
Performance
Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 20/15kg plate held overhead
Run 400 meters

Fitness
“White“
Five rounds for time of:
6 Rope Lowers
10 Hanging Leg Raise
21 Walking lunge steps
Run 400 meters

LtWhiteHero

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

STRENGTH

Strength to Live This Way

Maybe you need CrossFit because you need to build strength. Maybe you need CrossFit because you need to improve balance, or coordination, or endurance — in all aspects of your life, physical and mental.