CrossFit Valley Forge – Daily WOD

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Warm-up (No Measure)

Dynamic Warmup Only


Metcon (Time)

5 Rounds for Time:

A. 50% of Max Strict HSPU Unbroken

(or 50% of Max L-Sit DB Press)

B. Build each set of Thrusters to a Heavy Triple by the 5th round.

15 Min Time Cap
Score Thrusters Heavy Triple in Strength below.


Thruster (1×3)


Chest Hair (Time)

For Time:

25 Thrusters (75/55)

400 Meter Run

25 Pull-Ups

400 Meter Run

25 Thrusters (75/55)

Rx+ (95/65), CTB

Time Cap: 15 Min