CrossFit Factory Square – CrossFit

Metcon (AMRAP – Reps)

The Ghost

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

Try for as many reps as possible of EACH exercise, all out! Don’t hold back on one just to perform higher on one. Can have teams of 2 if needed. Ideally workout should be performed in order so P1 will begin on rower at 3,2,1,Go. P2 will wait and begin their workout at 2 minute mark when P1 is doing double unders. This will allow for one exercise to be “open” between both athletes so you don’t have to wait for transitions. A 3 person team is ok where each person starts at a different exercise then rotates through but not recommended.

The Ghost Workout with Robert “The Ghost” Guerrero