WOD Jul 1

Named Workouts, Workouts
July 1, 2014 1:50 am

“The Ghost”

6 Rounds of:

1 min Row (Cal)

1 min Burpees

1 min Double Unders

1 min 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 to comments.

Original post on CrossFit.com Jun 17th


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  • Happy Birthday New Jen!!

  • Wowsers I actually made a 9am class! Thanks coach Lou. Swapped the DU’s for goblet squats and the burpees I used parallet bars instead of hitting the floor. I loved this WOD….. And then I dropped my mayo outside…… Boo.

  • Happy Canada Day you all. What more to ask for than a sunny day, with a Metcon including rowing to celebrate :). Loved the warm-up too btw. Awesome job 0900ers. I witnessed Mayogate too :(. Cheers Lou.

  • Cheers Lou and 09:00ers!

  • Happy Canada Day Paule. Great evening sessions taking on “The Ghost” thanks folks :-)

  • Thanks for the DU video – I need to get those hands whipping a bit faster! Gutted to have missed today’s WoD!

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