CrossFit Valley Forge – Daily WOD

View Public Whiteboard

Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Gymnastics

AMRAP 5 SHSPU (AMRAP – Reps)

AMRAP 5

As many Strict HSPU as possible in 5 min. Scale down to Kipping HSPU if needed. Then L-Sit DB Strict Press.

Metcon

Dead Space (Time)

On the 5:00 x 5 Rounds:

7 Power Snatches (95/65)

15/12 Calorie Assault Bike

7 Overhead Squats

30 Dubs

Rx+ 115/85

Record your slowest time.