Runners Run…And Then Some

Aug 29, 2018 | W.O.D.

Announcements

Labor Day Schedule
8am Open Gym
9am Class

CrossFit Valley Forge – Daily WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Metcon

Metcon (6 Rounds for reps)

Every 2 minutes, complete the run and max effort below:

0-2:00: 200m Run

Max HSPU

2-4:00: 200m Run

Max Ring Muscle Ups

4-6:00: 200m Run

Max T2B

6-8:00: 200m Run

Max DB Thrusters (50/35 both arms)

8-10:00: 200m Run

Max Alt DB Snatches (50/35)

10-12:00: 200m Run

Max T2B

Record total reps for each round.