CrossFit Valley Forge – Daily WOD

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

3 Inchworms

4 Spidermans

5 Wall Squats

-then-

2 Rounds:

3 Strict Pull-Ups

6 Kip Swings

9 Air Squats

-then-

2 Rounds, building in intensity and weight:

3 Front Squats

5 CTB Pull-Ups

20 Double-Unders
Min 0-20

Metcon

Heartbreak Kid (Time)

3 Rounds For Time:

10 Front Squats 155/105

20 Chest to Bar Pull-Ups

50 Double-Unders/ 20 Attempts

Rx+ 185/135

12 min Cap

If capped, score reps to go as seconds after 12 min.

Ex: If you have 25 dubs to go in Round 3 and get timed out, your score will be 12:25.
Rest 5 min to next workout

Metcon (Time)

DB Cycling Work

20-18-16-14-12-10:

Alternating Dumbbell Power Snatch (50/35)

5 DB Facing Burpees