Crossfit Charlotte-Blog

Oct
28
GHOST
By Darell Echivarre

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Partner WOD, share the work any way you want.

Warm-up

get the body moving

GHOST WOD

Griff, 1 round of:
Run 800 meters forward
Run 400 meters backwards
Hansen, 3 rounds of:
30 KB swings, 32/24 kg
30 Burps
Overhead max effort, score combined weights
Sham, 7 rounds of:
11 deadlifts, body weight
100 meter sprint
Thompson, 5 rounds of:
1 rope ascent
29 back squats, 95/65#
10 meters Farmers carry, 135/95#

WOD Weight

Overhead max effort
add both weights for total


hours

Monday

-

7:00AM - 8:00AM

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5:30AM - 6:30AM

-

9:00AM - 8:00PM

Tuesday

-

9:00AM - 8:00PM

-

5:30AM - 6:30AM

Wednesday

-

9:00AM - 8:00PM

-

5:30AM - 6:30AM

-

7:00AM - 8:00AM

Thursday

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9:00AM - 7:30PM

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5:30AM - 6:30AM

Friday

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9:00AM - 7:00PM

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5:30AM - 6:30AM

Saturday

-

7:00AM - 12:00PM

Sunday

-

9:00AM - 12:00PM


 

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