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