God Bless the Burpee!
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Photo Credit: Angela Clancy

CBD Benchmark Cycle WoD Retest -

"The Ghost"

Complete 6 Rounds For REPs:

1 Minute, Rowing Calories

1 Minute, Burpees

1 Minute, Double Unders

1 Minute, REST

This is the first of your CrossFit CBD Benchmark Cycle for November! If you aren't aware yet of what that all means then read here to see the original Blog post, & then Click here to see ALL the Benchmark WoDs you will be getting tested on multiple times over the next year. To truly be varied in our Benchmarking & testing we must test across a multitude of modalities.
This fast became a classic in the CrossFit Benchmark Series. Designed as a training tool for a boxer. It matches the time demands on them (3 mins of work with 1 min of rest).
This 6 Rounds "match" is a true zinger that packs a punch! (pun very much intended!)
This follows the same format of another classic WoD "Fight Gone Bad" in which the clock does not stop rolling from one move to the next. Keep your wits about you and rotate when called and keep moving. Write down your reps of EACH move in your rest minutes. DON'T stop to write anything down in the work time.
As said above record every rep of every interval. Write down your total form each move at the end followed by the grand total. Todays aim & intent is to go as hard as you can on each minute. DON'T sandbag one move in favour of being "fresh" for another.
Get out there. Work hard.
Hold the standards. Form is priority as always.
Scale As needed. Compare to 10/07/18