Heartbreak Kid

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Strength

Push Press (In 12 min, complete 4×6)

Set #1 – 73%

Set #2 – 75%

Set #3 – 77%

Set #4 – 79%

Tempo Front Squat 2.0 (In 12 min, complete 6×1)

– 5 Second Negative

– 3 Second Pause in Bottom

– 3 Second Pause at Parallel
Set #1 – 50% of estimated 1RM Front Squat

Set #2 – 55%

Set #3 – 60%

Sets #4-6 (3 Sets) – 65%.

Metcon

Heartbreak Kid (Time)

3 Rounds For Time:

10 Front Squats 155/105

20 Chest to Bar Pull-Ups

50 Double-Unders/ 20 Attempts

Rx+ 185/135

12 min Cap

If capped, score reps to go as seconds after 12 min.

Ex: If you have 25 dubs to go in Round 3 and get timed out, your score will be 12:25.