Homewod #36

Tribe Functional Fitness – CrossFit

White Knuckles (Time)

With Equipment

“White Knuckles”

For Time:

20 Strict Pull-ups

400 Meter Run

40 Sibgle Arm Dumbbell Power Cleans (Switch every 5 reps)

400 Meter Run

40 Single Arm Dumbbell Push Jerks

400 Meter Run

20 Strict Pull-ups

Without Equipment

“White Knuckles”

For Time:

40 Odd Object Rows

400 Meter Run

40 Odd Object Ground to Shoulder

400 Meter Run

40 Odd Object Shoulder to Overhead

400 Meter Run

40 Odd Object Rows
*Sub Strict Pull-Ups for

– Single arm Db/Kb Row

– Barbell Row

– Backpack Row