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CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Metcon

Metcon (AMRAP – Reps)

“Tic Tac Go”

AMRAP 25:

10 Air Squats + 400m Run

20 Air Squats + 400m Run

30 Air Squats + 400m Run

Continue to add (10) squats per round

Score total Air Squats Only.

Metcon (AMRAP – Reps)

“Tic-Tac-Go” (No Running Version)

For Time:

10 Air Squats + 50 Double-Unders

20 Air Squats + 50 Double-Unders

30 Air Squats + 50 Double-Unders

40 Air Squats + 50 Double-Unders

50 Air Squats + 50 Double-Unders

60 Air Squats + 50 Double-Unders

70 Air Squats + 50 Double-Unders

Modify Dubs to Singles or Double Taps if needed.

Score Air Squats Only.