CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Metcon

21 Guns (Time)

For Time:

21-15-9:

Pull-Ups

Handstand Pushups

Rx+: Strict

Modified: Pushups and Banded Strict Pull-Ups

12:00 Time Cap
Start “21 Guns” on the 0:00. Then start “Big Bird” on the 15:00.

Metcon

Big Bird (AMRAP – Rounds and Reps)

“Big Bird”

AMRAP 12:

20 Alt Dumbbell Snatches (50/35)

15/12 Calorie Row

20 Single Dumbbell Box Step-Ups (24/20)

9 Chest to Bar Pullups

Rx+ Bar Muscle ups
Start “Big Bird” on the 15:00.