Over and Out

CrossFit Valley Forge – Daily WOD

Today’s workout brings us a few chances to PR before heading into next week’s “Racehorse” programming. The OHS will give us a starting point for the ratio of OHS to Snatch. Attempt to repeat the Gymnastics portion with the same movements as 11/19 and beat your score by a few reps. And of course, lets blow out the metcon with two sprints separated by a minute. But be careful, it might get tricky.

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Strength

Overhead Squat (12 min to hit 1RM)

Gymnastics

4 Min Crunch and Dip (2 Rounds for reps)

2 Min AMRAP of Toes to Bar, directly into…

2 Min AMRAP of Strict Ring Dips
Last completed 11/19. Time to PR!

Metcon

Over and Out (Time)

For Time:

2 Rounds For Time:

8 Power Snatches

8 Barbell-Facing Burpees

8 Overhead Squats

8 Barbell-Facing Burpees

8 Squat Snatches

Rest 1 min between rounds

Rx Barbell – 95/65

Master’s Rx – 75/55