CrossFit South Rockland

Saturday, March 3, 2018

3/3 Hero Saturday

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. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

The CrossFit Warm up  
3 rounds of 10-15 reps of: 
Samson Stretch (15-30 seconds)
Sit ups  
Back ext  
Pull ups  

Rope climbs


5 Rounds for time of:
3 Rope Climbs, 15'
10 Toes-To-Bar
21 Walking Lunge Steps w/25# plate m/45# plate
400m run

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