CrossFit Roselle – CrossFit
Warm Up
Cage run
Skill/Strength
Yoke Carry (4 x 25′)
WOD
The “Ghost” (6 Rounds for reps)
6 Rounds for total reps:
1 min Row (cal)
1 min Burpees
1 min Double unders
1 min Rest
Shoot for as many reps as possible of each movement! Don’t game it and save yourself just for the double unders.