Wreck Yourself

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Metcon

Wreck Yourself (Time)

For Time:

400m KB Run

400m Run (no KB)

1 Rope Climb, 9 Squat Cleans

400m KB Run

400m Run (no KB)

3 Rope Climbs, 15 Squat Cleans

400m KB Run

400m Run (no KB)

5 Rope Climbs, 21 Squat Cleans

Rx+Barbell – 135/95

Rx Barbell – 95/65

Rope – 15′

Run with a single KB, weighing 53/35.