The Ghost

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CrossFit WOD – IMG_6578
“The Ghost”

6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest

Comp Squad ExtrasIMG_6580 IMG_6579
1. Snatch Technique

EMOM x 9: 2 Snatches at 85%

2. Clean Jerk Technique
EMOM x 9: 2 Squat Clean and Jerk at 85%

3. Squat
3×3 Front Squat, across

4. Mid Line Accessory
Tabata Mash-up of:
8 rounds of :20 on, :10 off of Hollow holds and Push-up Plank.
This is a 8-minute set. Hold the hollow hold for :20, rest for :10, then hold the top of a push up for :20, and rest for :10. This is one round. Complete 8 rounds total.

Strength Focus
Find 1 Rep Max Shoulder PressIMG_6533
IMG_6552 IMG_6575 IMG_6539 IMG_6563 IMG_6556

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