3 Wheel Drive

CrossFit Valley Forge – Daily WOD

And we are back! The CrossFit Open is always a busy time with athletes repeating workouts or moving on down their weekly Open path. Today we continue on! We start with some skill work. Choose a rep scheme that will keep you safe by Thursday/Friday as this week’s scheduled Open Workout will be a Saturday Barbells and Brunch! More details to follow today. So for today, let it all out! Really work on those HSPU! Then we finish with an engine builder and also a chance to find the rhythm on our Alternating DB Snatches. Good luck!

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Metcon

Metcon (AMRAP – Rounds)

12 EMOM

Min 1: 20s HS Hold/20 Yd Walk

Min 2: 9/6 Cal Row

Min 3: 6-10 HSPU

12/12 Rounds Best Score

Metcon

3 Wheel Drive (Time)

3 Rounds For Time:

30 Double-Unders

30/24 Calorie Row

30 Double-Unders

20 Dumbbell Power Snatches (50/35)

30 Double-Unders

10 Burpee Box Jump Overs (24″/20″)

30 Double-Unders