Top Heavy

CrossFit Valley Forge – Daily WOD

We start today with some Endurance Open work which will include some Open styled lunges and Calorie Rowing. Rowing first today will work in our favor later as it will make the C2B and pullups much harder than usual. We mix this in with another gymnastic movement and a heavy barbell. I’d like to have everyone test their capabilities on the HSPU and C2B/Pullups so they know where they stand when the Open comes around.

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Metcon

Metcon (AMRAP – Rounds)

Every 1:30s, complete the work below:

0-1:30 21/15 Cal Row

1:30-3 50 Ft Front Rack DB Lunge

3-4:30 18/13 Cal Row

4:30-6 50 Ft Front Rack DB Lunge

6-7:30 15/11 Cal Row

Rx – 50/35

RxM – 35/20

Best score is 5/5 rounds.

Metcon

Top Heavy (AMRAP – Rounds and Reps)

AMRAP 15:

9 Power Cleans

9 HSPU

9 Front Squats

9 C2B

Rx+ 155/105

Rx 135/95

RxM 115/80, Pullups