CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Metcon

Metcon (3 Rounds for reps)

“Wednesday Primer”

3 Rounds (18:00 total):

AMRAP 2:

6 HSPU

9 Pull-Ups

Max Calorie Row

… Rest 1:00

then…

AMRAP 2:

6 HSPU

12 Box Jump Overs (24″/20″)

Max Calorie Row

… Rest 1:00

(this equals the first 6 minute round – add both max calories together and enter as round 1 score)

Rx+ Strict HSPU, C2B

Metcon

Metcon (AMRAP – Rounds)

Alternating EMOM x 10:

Minute 1 – 10 GHD/Abmat Sit-Ups

Minute 2 – 10 Yard Handstand Walk/ 2 Wall Walks