CROSSFIT
“The Ghost”
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
DRIVE
1,000/800 M C2 Bike Sprint (Rest 2:00 minutes)
x 3
>> Then <<
5 Burpees
10 Alt DB Curls
10 Alt Arnold Press
20 Walking Lunges (hold dbs at side)
12 min AMRAP
***Save the Date***
November 28th- FREE Olympic Lifting class starting up at Fed
December 2nd- Rowing Clinic, more information posted soon
December 3rd- Battle of Baltimore Registration goes live!