MobTown CrossFit – CrossFit

Warm-up

Metcon

COMP: WHITE (Time)

Teams of 2

Five rounds for time of:

6 Rope climbs

10 Toes to bar – Pull up Complex

42 OH Plate Walking lunges (45/35)

400m Partner Run
Time Cap – 35 minutes

This is the partner version of the 1st CrossFit Hero WOD posted to the CF main site in 2011.

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.

Metcon (Time)

Teams of 2

Five rounds for time of:

14 Zombie Rope Climbs

10 Toes over hips – Pull up Complex

42 OH Walking lunges (35/25)

300m Partner Run

Time Cap – 35 minutes