WOD 11.25.14

Main – CrossFit

Warm-up

Day 5 (No Measure)

Rowing
Couch stretch
Pass throughs
Coach choice beyond.

Weightlifting

Back Squat (4 X 6)

Metcon

The Ghost – Robert Guerrero (3 Rounds for reps)

6 Rounds for Reps –

1 Minute Rowing (Calories)

1 Minute Burpees

1 Minute Double Unders

1 Minute Rest

Be ready to clean up your sweat

Scoring is three rounds for reps – score round 1 as Rowing Calories, round 2 as burpees, and round 3 as double unders.

Cool Down

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