CrossFit HQ Releases New “Ghost” WOD

So CrossFit HQ just announced a new named WOD, which is more similar to a benchmark WOD like “fight gone bad” or “filthy 50” than a HERO wod.

“Ghost” is a WOD created for six-time world champion boxer Robert “The Ghost” Guerrero that mimics a six-round fight.

6 Rounds of:
1 Min of Row (for calories)
1 Min of Burpees
1 Min of Double Unders
1 Min Rest

The video shows Guerrero completing the WOD on three separate occasions and tracks his progress.

1st Attempt – Jan 8, 2014 – 338 Reps

2nd Attempt – April 2, 2014 – 506 Reps

3rd Attempt – June 11, 2014 – 747 Reps


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