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