Adam B . 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

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• This is the LAST MONTH of your current CrossFit CBD Benchmark Cycle!! A Brand NEW cycle will drops next month!!
• Lets see this cycle out in fine fashion! We have FOUR re-tests to do before we say farewell to this one & it it kicks off with a classic test of your conditioning. The GHOST!
• 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.
• P.S:If you aren't aware of what that all this CBD Benchmark Cycle stuff means then read here to see our original Blog post, & then Click here to see ALL the Benchmark WoDs that we have been getting tested on multiple times over the past year.
• To truly be varied in our Benchmarking & testing we must test across a multitude of modalities.
• Hold the standards. Form is priority as always.
• Scale As needed. Compare to 15/11/18 or  10/07/18

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Post REPS from each move, then TOTAL REPS to Beyond The Whiteboard.

The man this WoD was designed for.