Rowing

300 Cals on Each

• C2 Bike
• Ski Erg
• Rower
• Air Runner

1:00 min on 30 sec Off

4 rounds for time (20min Cap)

• 23 Cal Row
• 23 Burpee Dumbbell/Kettlebell Deadlift (50/35)

Published by CrossFit®

For Time (22min Cap)

• 60 Cal Row
• 50 Thrusters (75/55)
• 40 Cal Row
• 30 Thrusters (75/55)
• 20 Cal Row
• 10 Thrusters (75/55)

4 rounds for time (25min cap)

• 500m Row
• 5 clean and jerks (165/125)
• rest 2:00minutes

5 rds for time

• 20 Cal Row
• 3 Power Cleans and Jerks (165/115)
• 50 Jump Ropes (Dubs if you got’em)

Optional 10min AMRAP Core

• 50 Sit-ups
• 40 Twists
• 30 Flodder Kicks
• 20 Wipers
• 10 Supermans

25 min AMRAP

• 500m C2 Bike
• 50 med-ball clean and jerks (50/30)
• 250m Row
• 50 med-ball push press (50/30)
• 250m Ski
• 50 med-ball cleans (50/30)

For Time

• 250m Row
• 50 sit-ups
• 500m Row
• 30 Sit-ups
• 1000m Row
• 20 sit-ups

Optional Strength: Deadlift

• Deadlift Warm Up
• 1 x 5 workset

3 rounds for time

• 500m row
• 12 bodyweight deadlifts
• 21 box jumps/step-ups (20″ box)

Off CrossFit® main site.

Optional Strength: Squats

• Squat Warm Up
• 3 x 5 workset

The Ghost
6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders, jump rope, or plate jumps
1 minute of rest

Off CrossFit® main site.

For Time

• 1000m Ski
• 50m Heavy Ball Carry (150/80)
• 2000m Row
• 50m Heavy Ball Carry (150/80)
• 4000m C2 Bike Erg