WARM-UP: X3 200m Row 3 baby squats with a :03 hold at the bottom 5 Squat with hands overhead + :03 hold at bottom 5 Inch worms + Push-ups WOD: “Virtual Fran” 21-15-9 SKILL: “The Ghost” http://therxreview.com/crossfits-new-workout-ghost/ 1 Minute ME cal row 1 Minute ME burpee 1 Minute ME DU 1 Minute REST 6 Rounds