CF 416 Daily – Saturday, June 28

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CF 416 Daily – Saturday, June 28



The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Score separate totals of calories rowed, burpee reps and double-under in each round

Running WOD(10am)

Warm Up: Dynamic, strides, ABC, strides, high knees

Speed : Wind sprints (sprint walk back recovery) 5x 2, 

Cool Down: Jog back to 416, static stretches 

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