CrossFit Valley Forge – Daily WOD

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Warmup (No Measure)

Mobility and Dynamic Warmup


Bergeron Beep Test (AMRAP – Reps)

On the Minute For as Long as Possible:

4 Thrusters (75/55)

4 Pull-ups

4 Burpees

Rx+: 7 reps of each

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

For ex:

Rounds 1-10 (7 each)

Round 11 (8 each)

Round 12 (9 each)

***Score total reps including the reps of the round you fail***


Metcon (4 Rounds for weight)

On the 4:00 x 4 Rounds:

3 Unbroken Sets (9 Reps Total)

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex.