Rowing

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

Rotate as a team until 400 reps are reached for each

1-minute of work and a 10-second transition

• Ski Erg
• Rower
• C2 Bike
• Sit-ups

4 rounds for time

• 400m Run
• 30 push press (65/45)
• 20 cal Row/Ski

Ski 2 rounds and Row 2 rounds

15-min establish max

• Clean
• Hang Clean
• Jerk

Then For Time

21 – 15 – 9

• Row
• Pull-ups

then 21 – 15 – 9

• C2 Bike
• Wall Balls (30/20)

then 21 – 15 – 9

• Ski Erg
• Snatches (95/65)

Partner Chipper for Time

• 100 Thrusters (95/65)
• 150 Cal Assault Bike
• 100 Kettlebell Swings (53/35)
• 2000m Row
• 100 Toes-to-Bar
• 2000m Ski

Each Partner also must complete 7 x 50m overhead med-ball carries at any time during the workout.