Fire Alarm

Aug 7, 2018 | W.O.D.

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Dynamic Warmup Only

Strength

Thruster (3RM )

From Rack. Complete in 12 min.

Metcon

Fire Alarm (Time)

For Time:

3 Rounds of:

7 Thrusters

7 Pullups

7 Burpees, then:

50/35 Calorie Row

3 Rounds of:

7 Thrusters

7 Pullups

7 Burpees, then:

50/35 Calorie Row

3 Rounds of:

7 Thrusters

7 Pullups

7 Burpees

Barbell (75/55)