CrossFit Valley Forge – Daily WOD
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.