Criss Cross

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Gymnastics

Metcon (Time)

For Time:

3 Strict Pull-Ups + 3 Kipping Pull-Ups + 5 CTB Pull-Ups

3 Strict Pull-Ups + 3 Kipping Pull-Ups + 4 CTB Pull-Ups

3 Strict Pull-Ups + 3 Kipping Pull-Ups + 3 CTB Pull-Ups

3 Strict Pull-Ups + 3 Kipping Pull-Ups + 2 CTB Pull-Ups

3 Strict Pull-Ups + 3 Kipping Pull-Ups + 1 CTB Pull-Ups

Complete Inverted Barbell Rows as Scale for Strict Pullups.

Rx+

For Time:

5 Strict Pull-Ups + 5 CTB + 5 Bar Muscle-Ups

5 Strict Pull-Ups + 5 CTB + 4 Bar Muscle-Ups

5 Strict Pull-Ups + 5 CTB + 3 Bar Muscle-Ups

5 Strict Pull-Ups + 5 CTB + 2 Bar Muscle-Ups

5 Strict Pull-Ups + 5 CTB + 1 Bar Muscle-Ups
15 min time cap

Metcon

Criss Cross (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double-Unders

15 Power Cleans (115/80)

30 Double-Unders

15 Toes to Bar
This was last completed on 9.13.18. Looking for some PRs today! Good luck!