Saving Grace

CrossFit Valley Forge – Daily WOD

Solid gymnastic work paired with a heavy barbell today. Lets err on the side of caution with the shoulder intensive movements the first round. Then find your pacing. You want to finish strong so take your time on the beginning barbell movements.

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Metcon

Saving Grace (Time)

Rx+

3 Rounds:

21 Kipping Handstand Pushups

7 Bar Muscle-Ups

Directly into…

12 Clean and Jerks (155/105)

9 Clean and Jerks (185/125)

7 Clean and Jerks (205/145)

5 Clean and Jerks (225/155)

Rx

3 Rounds:

21 Pushups

7 C2B Pull-ups

Directly into…

12 Clean and Jerks (95/65)

9 Clean and Jerks (115/80)

7 Clean and Jerks (135/95)

5 Clean and Jerks (155/115)