CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Gymnastics

Metcon (AMRAP – Reps)

For Max Reps Within the Scheme:

1 min Light Row + 2-4 Muscle-ups

1 min Light Row + Up to 12 SHSPU

1 min Light Row + 3-6 Muscle-ups

1 min Light Row + Up to 9 SHSPU

1 min Light Row + 4-8 Muscle-ups

1 min Light Row + Up to 6 SHSPU

**Rx: Ring or Bar Muscle Ups

**Modify to C2B or Pullups – but must work on stringing 2 or more together
This is a perfect day for working on your Muscle Ups or Hips to Bar/Ring or your pullups with no pressure. Same goes for your HSPU.

Metcon

Monkey Business (Time)

4 Rounds:

400 Meter Run

20 Dumbell Hang Clean & Jerks (50/35)

15 Chest to Bar Pull-ups

RxM: Pullups