CrossFit Valley Forge – Daily WOD

Monday and Tuesday continue to be our biggest training days. Today brings us some more Lat work/ Skill work on the Rings. If you have BMU, attempt to get a few, if not, continue working on those Pullups. On the rings, do NOT max out your reps! We continue to work on those Bar Facing Burpees and pair that with DT. Be careful, this one might trick you. Good luck!

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Warm-up (No Measure)

Mobility and Dynamic Warmup


Metcon (3 Rounds for reps)

On the 3:00, 6:00, and 9:00:

15/12 Calorie Row

40 Double-Unders

6-10 Chest to Bar Pullups

Time remaining after each set is rest.

Rx+ 2-6 Ring Muscle Ups

RxM 8-14 Pull-ups

Score reps of Muscle ups and Pullups each round.


BedTime (Time)

5 Rounds, On the 5:00:

15 Barbell-Facing Burpees

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rx+ – 135/95

Rx – 115/80

RxM – 95/65

Score your slowest round.