CrossFit Ironside – CrossFit

Metcon (Time)

Option for today’s Hero WOD:

5 Rounds:

10 Ring-rows

10 Knees-to-chest

21 W. Lunges

200 m. Run
We are doing the Hero WOD “White” today! There will be scaling options for all levels! Have fun with it!

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