CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Gymnastics

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

5 HSPU

5 Toes to Bar

1 Walk Walk

3 Chest to Bar Pullups

3 Pullups

1 Wall Walk

5 Ring Dips

5 Knees to Elbows

Rx+ 3 Bar Muscle Ups. No C2B or Pullups.

Metcon

Part Time (Time)

3 Rounds:

6 Burpees Over Dumbbell

12 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

12 Alternating Dumbbell Snatches (50/35)

18/12 Calorie Assault Bike