“The Ghost”

6 Rounds for max reps
1:00 Calorie row
1:00 Burpees
1:00 Double unders
1:00 Rest

*No Rower Option*
Sub in either bike calories or 10m shuttle runs(each 10m section is 1 rep)

*No Jump Rope Option*
High jump in place clapping your hands at your sides and think of double under cadence (1,2……1,2…..1,2) single hops in place, lateral hops, one legged hops, etc..


KCF Teens working through snatch progressions.