Bane

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Metcon

Bane (Time)

For Time:

40 Kipping Handstand Pushups

20 Ring Muscle-Ups

10 Rounds of “Macho Man”

1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Jerks

Rx Barbell: 185/135

Rx Time Cap: 25 min

Scale:

40 Pushups

20 Chest to Bar Pullups

10 Rounds of “Macho Man”

Scaled Barbell: 115/80

Scaled Time Cap: 20 min