Dave Arcaya

Hometown:
Cebu City, Cebu
Gym:
CrossFit Pintados
Gender:
Male
Age:
43
Height:
5' 7"
Weight:
160 lbs

September 15, 2015

Performed at: CrossFit Pintados
Workout Name: Ghost train
Description: 15 min AMRAP

400m sandbag run (Advanced: 30kg, Intermediate*: 20kg, Novice: 10kg)

then in remaining time:

10 clean and jerks (Advanced: 115lbs, Intermediate*: 85lbs, Novice: 55lbs)

10 back squats (same)

Kipping pull ups (Advanced: 15 reps, Intermediate*: 10 reps, Novice: 5 reps)

10 Wall ball (Advanced: 20lb/10ft, Intermediate*:14lb/9ft , Novice: 10lb/8ft)

*Womens Rx

Scaling Guide: 3 5 rounds
Results: 2 rounds 7 reps
Workout scaled
Modifications at: 42.5kgs C&J
Athlete's Notes: 2rounds + 7 Wall balls

1 similar workout

Date Name WorkoutDescription Results
09/15/2015 Ghost train 15 min AMRAP

400m sandbag run (Advanced: 30kg, Intermediate*: 20kg, Novice: 10kg)

then in remaining time:

10 clean and jerks (Advanced: 115lbs, Intermediate*: 85lbs, Novice: 55lbs)

10 back squats (same)

Kipping pull ups (Advanced: 15 reps, Intermediate*: 10 reps, Novice: 5 reps)

10 Wall ball (Advanced: 20lb/10ft, Intermediate*:14lb/9ft , Novice: 10lb/8ft)

*Womens Rx

Scaling Guide: 3 5 rounds		 2 rounds 7 reps
Workout Scaled