The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Bootcamp in the Park is meeting at 9 am at Hunters Point Park South Field.
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Bootcamp in the Park is meeting at 9 am at Hunters Point Park South Field.
For time:
Run 1,600 meters
Body weight bench press, 21 reps
Run 800 meters
BW bench press, 15 reps
Run 400 meters
BW bench press, 9 reps
It is going to be a busy weekend for CrossFit Gantry:
9 am Saturday morning Bootcamp in Hunters Point South Park. Please remember to reserve/sign in on line.
11 am Limo for Vineyards tour. Those going have confirmed with Natasha and arranged to meet her
8 pm Eric Molinowski “White Collar Brawlers.” A group of us will be going to watch Eric kick some ass in the ring. Keep an eye on Facebook for meeting time and place.
10 pm CrossFit Virtuosity Prom. Open invite for Gantry members.
“The Chipper”
60 Double Unders
50 Wall Ball
40 Box Jumps 24”/20”
30 Toes To Bar
20 Squat Cleans 135/95#
10 Muscle Ups (or 20 strict pull ups/ 20 strict dips)
EMOM x 7 min
3 Front squats
then
3 Rounds not for time
10 KB Windmills (each arm)
10 Windshield wipers
20 Russian twists
AMRAP 10
7 Hang Power Snatch 95/65#
7 Chest to bar pull ups
7 Thursters 95/65#
7 burpees
rest 2min
AMRAP 10
7 Hang Power Snatch 95/65#
7 Chest to bar pull ups
7 Thursters 95/65#
7 burpees