150529 - CrossFit Hero WOD "White"

From the 15th on through this, Memorial Day week, we've done a few CrossFit Hero WODs to highlight the many former CrossFitters that gave their lives in the line of duty. 1LT Ashley White gave her life as a member of an elite Cultural Support Team attached to 75th Ranger Regiment. She conducted crucial tasks during combat operations alongside Special Forces and Rangers. To learn more about Ashley and the CSTs follow this link

 1LT Ashley White, KIA Afghanistan Oct 22, 2011 while providing CST support to 75th Ranger Regiment

1LT Ashley White, KIA Afghanistan Oct 22, 2011 while providing CST support to 75th Ranger Regiment

Warm-up
3 rounds
200m run
15 jump lunges
10 knees to elbows
5 rope pull-ups

CrossFit Hero WOD
"White"
5 rounds
3 rope climbs- wear a tall sock on your power leg!!!
10 toes to bar
21 Plate overhead walking lunges M:45 F:25
400m run

Michael Reynolds

CrossFit Level 1 Coach