CrossFit Valley Forge – Daily WOD
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!
