Albany CrossFit – CrossFit

CROSSFIT

A: Metcon (No Measure)

On the Minute x 6:

Min 1. :30 Hollow Hold

Min 2. :30 Handstand Hold

The Ghost (AMRAP – Reps)

6 Rounds:

1:00 Calorie Row

1:00 Burpees

1:00 Double-Unders

REST 1:00

“The Ghost” is a workout that CrossFit created for Robert “The Ghost” Guerrero that mimics a 6-round fight – each round being 3:00 of work and 1:00 of rest. This WOD was first posted on crossfit.com as the workout of the day for Tuesday, June 17, 2014 (140617).