1/23 WOD – GHOST

CrossFit Lehi – CrossFit Class

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(No Measure)

400m run or 500m Row

20 Air squats

10 Spealler stretches

Coach-led warm up


Back Squat (10 mins to work up to new PR)


Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Post WOD

5 minutes:

Crossover Symmetry Recovery phase

Additional post-wod stretches