CrossFit Valley Forge – Daily WOD
Warm-up (No Measure)
Mobility and Dynamic Warmup
The Three Amigos (3 Rounds for time)
On the 0:00… Part #1
30 Clean and Jerks (135/95)
On the 10:00… Part #2
30 Kipping HSPU
30 Bar Muscle-Ups
On the 20:00… Part #3
1 Mile Run
On parts #1 and #2, we have an 8:00 time cap for completion. This allows at a minimum, 2 minutes of rest before moving on to the following part.
Modify Part 1 to 115/80.
Modify Part 2 to Heavy Barbell Press in sets of 3-5 and Hips to Bar/Chest to Bar.
If raining, attempt to run inside. If cannot, modify to 2K Row + 20 Air Squats every 500 meters.
Ring Pushups (Accumulate 15 reps)
Rx – 3″ off the floor
Scaled – from the knees