CrossFit Valley Forge – Daily WOD
Warm-up
Warm-up (No Measure)
Mobility and Dynamic Warmup
Metcon
Metcon (AMRAP – Reps)
5 min Up Ladder
10 Dubs + 1 Ring MU..
10 Dubs + 2 Ring MU..
10 Dubs + 3 Ring MU..
10 Dubs + 4 Ring..
Rx + = 25 Dubs
Scaled = Seated Banded MUSCLE UP transitions
Score number of Ring MUSCLE UPS or Transitions completed
Metcon
Sock Hop (Time)
2 Rounds For Time:
20/16 Calorie Row
20 Box Jump Overs (24″/20″)
20 Power Snatches
20 Barbell-Facing Burpees
Round 1 Barbell – 95/65
Round 2 Barbell – 75/55
Rx+ 30 Reps across the board
(30/21 cal row)