Get back in, fresh and well rested from an additional day off rather than a 3 day hang over, Maybe some of you guys won't actually be in until this time next week, but its all cool. 

Thank you to everyone who came to the box for my stinker of a Birthday workout, and to the Sadistic mind of Ash, the creator. The sweat was definitely real! Who doesn't like a 36min AMRAP. 

CrossFit Cardiff WoD

'The Ghost'
6 Rounds:
1 Minute of Rowing
1 Minute of Burpees
1 Minute of Double Unders
1 Minute rest

The goal is to complete as many reps of each movement as possible. Rather that go nuts on the double unders as you know you can get the score up. 

Post a separate total score for each movement to the whiteboard...

The ghost.jpg