CrossFit Hero: White

Warm Up:
21-15-9
Band Pulldowns
Goblet Squat

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.

"White"
Five rounds for time of:
15' Rope Climb, 3 ascents
10 Toes-to-Bar
21 Walking Lunge steps with 45lb plate held overhead
Run 400 meters

Recovery:
4 Rounds
8 Burpee Box Jumps
16 Kettle Bell Cleans (8 each side)