WOD

“The Ghost”

METCON

6 x AMRAP 1
Row for Cals
Burpees
Double Unders
Rest

MASTERS

6 x AMRAP 1
Row for Cals
Burpees
Double Under Attempts
Rest

MOVE

6 x AMRAP 1
Row for Cals
Burpees
Single Unders
Rest

WOD GUIDANCE & GOALS
This is a CrossFit benchmark workout, created by fighter Robert “The Ghost” Guerrero. So what’s this workout going to feel like? Yup, you guessed it, like Fight Gone Bad. Get as many cals (12-15), then as many burpees (10-15), then as many doubles (60 ish) as possible, before the one minute of rest. Keep a cumulative count every round and record your grand total to comments.

Courtesy of CF.com

Post Total Reps to Comments.

HOME WOD

6 x AMRAP 1
Run
Burpees
Jumping Jacks
Rest

ENDURANCE

Rest