Free Fall

Aug 23, 2018 | W.O.D.

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Dynamic Warmup Only

Gymnastics

Max Pull-Ups (One set of Max Pull-Ups)

One max set of pull-ups
Last completed June 19, 2018

Metcon

Free Fall (AMRAP – Rounds and Reps)

“FREE FALL”

AMRAP 20:

200 Meter Run

20/15 Calorie Row

20 Kettlebell Swings (53/35)

20 One Arm KB Thrusters (10L + 10R) (53/35)

Run counts as 20 reps. Each 10m = 1 rep.