Fair Share

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Gymnastics

Ring Dips (3-6 reps EMOM 6)

Maintain at least 3 reps per minute of toughest scale possible. Feel free to switch midway to maintain quality of reps but note in wodify.

Rx+: Weighted Ring Dips

Rx: Kipping Ring Dips

Scale: Box/Bench Dips

Metcon

Fair Share (Time)

For Time:

30 Dubs, 30 Power Snatches (75/55)

30 Dubs, 30 Box Jumps (24″/20″)

30 Dubs, 30 Thrusters (75/55)

60 Dubs, 15 Power Snatches (75/55)

60 Dubs, 15 Box Jumps (24″/20″)

60 Dubs, 15 Thrusters (75/55)

**No rebounding box jumps today. Must step down.**