CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Metcon

Metcon (Time)

“Double Knot”

For Time:

100 Double Unders

21 Strict Pull-ups (x2 Bent Over DB Rows total)

21 Double Dumbbell Squat Cleans (50’s/35’s)

75 Double Unders

15 Strict Pull-ups (x2)

15 Double Dumbbell Squat Cleans (50’s/35’s)

50 Double Unders

9 Strict Pull-ups (x2)

9 Double Dumbbell Squat Cleans (50’s/35’s)