Crash Course

Dec 17, 2018 | W.O.D.

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Metcon

Metcon (AMRAP – Rounds)

8 min EMOM

Odds: 20/16 Cal Row

Evens: 10 HSPU

8/8 Rounds is Best Score

Master’s Rx

16/12 Cal Row

6 HSPU

Metcon

Crash Course (AMRAP – Rounds and Reps)

AMRAP 15:

27/18 Cal Row

21 Abmat Sit-ups

15 Pull-Ups

9 Alt DB Clean and Jerks (50/35)

Rx+ T2B and C2B