"Boo!" (The Ghost)

EQUIP: Rope, Rower, Bar (95/65), Pull-Up Bar

WARM-UP:

*Active Stretch, then:

*400m Run

*10 x Burpee Pull-Up

*10 x Front Squat 

*10 x Push Press

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WOD 1: “The Ghost” -

6 Rounds for Total Reps -

1 min. x Row (for calories)

1 min. x Burpee

1 min. x Double-Under

1 min. REST

*written by CrossFit Headquarters for professional boxer, Robert “The Ghost” Guerrero” (6-time World Champion) to mimic a 6-round fight

*do NOT make this a double-under workout!!  push hard at every station.

Robert’s SCORES: 

1st attempt: 338 Rx (jan 2014)

2nd attempt: 506 Rx

3rd attempt: 747 Rx (jun 2014)

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WOD 2:

For Total Time (a, b, and c) -

a) 5 Rounds -

15 UNBROKEN reps of Thruster (95/65)

-REST as needed b/w rounds-

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-REST as needed b/w parts a) and b)-

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b) 5 Rounds -

15 UNBROKEN reps of Pull-Up

-REST as needed b/w rounds-

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-REST as needed b/w parts a) and b)-

c) 5 Rounds -

15 UNBROKEN reps of Lunge Jump (R and L = 1 rep)

-REST as needed b/w rounds-

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