Slap Happy

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Gymnastics

Metcon (Time)

10 Rounds For Time:

40% of Max HSPU

-or-

40% of Max L-Sit DB Press

Metcon

Slap Happy (3 Rounds for reps)

“Slap Happy” Part #1

In a 5:00 Window…

100 Double-Under Buy-In

Time remaining, AMRAP:

12 Overhead Squats (95/65)

4 Burpee Box Jump Overs (24″/20″)

Rest 5:00

“Slap Happy” Part #2

In a 5:00 Window…

100 Double-Under Buy-In

Time remaining, AMRAP:

8 Overhead Squats (115/85)

4 Burpee Box Jump Overs (24″/20″)

Rest 5:00

“Slap Happy” Part #3

In a 5:00 Window…

100 Double-Under Buy-In

Time remaining, AMRAP:

4 Overhead Squats (135/95)

4 Burpee Box Jump Overs (24″/20″)

RxM Barbell: 65/45, 85/55, 95/65 and Burpee Box Step Overs

Score total Reps of each round (not including Dubs)