GHOST Thursday

WORKOUT for Thursday 4/2/2020

“GHOST”
6 rounds for total exercise reps:
1:00 max calorie row
1:00 max burpees
1:00 max double unders
1:00 rest

Post total calories, total burpees, and total double unders to comments!

2nd Serving: Need More Work?
Endurance-Bias

1000m row/ski (2k bike) for time. Establish a “goal split” by dividing your goal time (ex: 3:00) in half (1:30/500m goal split). Pace is as follows:

0-150 meters: goal pace -1
150-400 meters: goal pace
400-600 meters: goal place +.5
600-700 meteres: goal pace
700-900 meters goal pace -1
900-1000 meters: FULL SEND

HSPU Strength Ladder: every 2 minutes on the minute complete 1-2-3-2-1

READ: Registration For SUPPORT YOUR LOCAL BOX Fundraiser Now Open – CrossFit HQ
WATCH: Yesterday’s 2nd Serving was also pre-filmed at Chophouse Row