CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Metcon

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.

Accessory Work

Ring Pushups (Accumulate 15 reps)

Rx – 3″ off the floor

Scaled – from the knees

Push-ups (Accumulate 15 reps)

Pull-ups (Accumulate 10 Strict/Kipping reps)