CrossFit Valley Forge – Daily WOD
Warm-up
Warmup (No Measure)
Mobility and Dynamic Warmup
Metcon
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***
Oly
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.