CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Metcon

Under Fire (Time)

4 Rounds:

400 Meter Run

40 Double-Unders

9 Toes to Bar

6 Chest to Bar Pull-Ups

3 Bar Muscle-Ups

If scaling, complete 3 rounds only due to extra volume.

Scale 6 C2B to 9 Pullups or 12 Ring Rows

Scale 3 BMU to 6 C2B or 9 Pullups or 12 Ring Rows