Flying High

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Dynamic Warmup Only

Gymnastics

4 Min Pull and Push (2 Rounds for reps)

2 Min of Strict or Kipping Pull-ups,

directly into,

2 Min of Strict or Kipping HSPU

Record which way they were done.

Oly

Clean + Front Squat + Jerk (1 x E90s for 9 min)

Build across starting at 60% of Jerk

Metcon

Flying High (AMRAP – Reps)

Ascending Ladder In 8 Min:

1 Clean, 20 Dubs, 2 C2B

2 Cleans, 20 Dubs, 2 C2B

3 Cleans, 20 Dubs, 2 C2B

Etc..

Rx+ 205/145, and BMU

Rx 165/115

Rx Masters 145/100, Pull-ups
Count all cleans, dubs, and bar pulls.