Ballston CrossFit » Monday, November 13, 2017
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Monday, November 13, 2017

Strength/Skill Schedule
Monday: Back Rack Reverse Lunges/“The Ghost”
Tuesday: 200m Repeats/Deadlifts
Wednesday: Hang Squat Clean Thruster/Hero WOD “Marco”
Thursday: RDLs/Gymnastics AMRAP
Friday: Snatch
Saturday: Pistols/Throwdown Team Event #2
Sunday: Tempo OHS/TGU


5 x 3L/3R Back Rack Reverse Lunges
Non-alternating, ascending (ME), AHAP

‘The Ghost’
https://www.crossfit.com/workout/2014/06/17#/comments

6 Rounds of:
1 Minute Max Cal Row
1 Minute Max Rep Burpees
1 Minute Max Rep Double Unders
1 Minute Rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed.

***HOWS/WHYS/STRATEGY: http://media.crossfit.com/awset/CrossFit_TheGhost_Workout5_539f2c6eef010_SD.mp4

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