“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
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.
By jksoileau November 8, 2011 - 11:22
I have to get this one in at work today and we have no rope climb station. Any recommendations for a substitute?
By Cecil November 8, 2011 - 12:00
3.1. What’s the best substitute for rope climbing?
Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15′, and standard substitution is 15 towel pulls.
From FAQ section at CrossFit.com
I’ve performed similar versions of this on a lat pull down using the rope attachment or a towel draped through a handle attachment.