FFL/Ghost 31 WOD

1
Apr

FFL/Ghost 31 WOD

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Dynamic stretching/line drills (8-10 min)

Movement demo

Metcon

Ghost 31 (Time)

4 rounds for time – w/ a vest

800m run

3 burpee pull ups

18 Box Jumps (24/20)

22 walking lunges *left/right = 1

40 min cap
Partner option

Split the run/box jumps/lunges

Scaled

Ring rows

No vest


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