Outside the Box

Dec 5, 2019 | W.O.D.

CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Strength

Metcon (Weight)

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

3 Seconds Down

3 Seconds Bottom Pause

3 SECONDS STAND UP

Sets 1-3: 60%

Sets 4-6: 64%

Sets 7-9: 68%

Metcon

Outside the Box (AMRAP – Reps)

AMRAP 16:

200 Meter Run, 3 Burpee Box Jumps

200 Meter Run, 6 Burpee Box Jumps

200 Meter Run, 9 Burpee Box Jumps

…

Box – 24″/20″

Rx+ 30″/24″

For scoring, enter total amount of burpee box jumps.