Chain Gang

Sep 23, 2018 | W.O.D.

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Metcon

Chain Gang (Time)

For Time:

18-15-12-9

Pull-Ups

Bar-Facing Burpees

Thrusters

Barbell Weight:

Round 1 – 75/55

Round 2 – 95/65

Round 3 – 115/95

Round 4 – 135/95

RX+

21-18-15-12

CTB Pull-Ups

Bar-Facing Burpees

Thrusters

Barbell Weight:

Round 1 – 95/65

Round 2 – 115/80

Round 3 – 135/95

Round 4 – 155/105