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CrossFit ATP


October 31, 2023

Tuesday 10/31/2023

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Whiteboard Of the Day

Today is a fun Fight Gone Bad style workout originally programmed for professional boxer Robert “The Ghost” Guerrero’s training on 140617. If you previously completed this work, check your score and try to beat it!

Shoot for 80-100 calories; 60-90 burpees; 300+ double-unders.

Plan to track individual movements each round and then try to beat your previous round’s score.

Remember that you have built-in rest so set a goal to hit each round hard while trying to maintain your reps each round.

Metcin Of the Day

The Ghost
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
– Rest 1:00 between rounds.

– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during their rest period.

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