CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Metcon

Mighty Ducks (Time)

“Mighty Ducks” (Individual Version)

For Time:

20 Clean and Jerks (135/95)

400 Meter Run

5 Rope Climbs

400 Meter Run

50 Bar Facing Burpees

400 Meter Run

5 Rope Climbs

400 Meter Run

20 Clean and Jerks (135/95)

Team Version

Teams of 3

For Time (30 Minute Cap):

60 Clean and Jerks (135/95)

400 Meter Team Run

10 Rope Climbs

400 Meter Team Run

100 Barbell Facing Burpees

400 Meter Team Run

10 Rope Climbs

400 Meter Team Run

60 Clean and Jerks (135/95)