Beast Builder V1

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Metcon

Beast Builder V1 (Weight)

On the Minute x 6:

Min #1 – 6 Hang Squat Cleans + 1 Push Jerk

Min #2 – 5 Hang Squat Cleans + 2 Push Jerks

Min #3 – 4 Hang Squat Cleans + 3 Push Jerks

Min #4 – 3 Hang Squat Cleans + 4 Push Jerks

Min #5 – 2 Hang Squat Cleans + 5 Push Jerks

Min #6 – 1 Hang Squat Clean + 6 Push Jerks

Barbell Loading – 55% of 1RM

Metcon

Cement Mixer (Time)

Every 3:00 for 7 Sets:

400 Meter Run

6 Toes-to-Bar

Rx+ 12 T2B

If needed, scale the run down to complete the T2B, even if they’re singles.

Start each round at:

0:00-3:00-6:00-etc.

Your score is your WORST round.

For example, if you finish your final T2B in the 2:15-2:30 range for the first 6 rounds, but your last round you finish at 2:55, that is your score, 2:55.

Today is about pacing and knowing your body.