CrossFit Valley Forge – Daily WOD
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