CrossFit Valley Forge – Daily WOD


Warm-up (No Measure)

Select either pull ups, chest to bar pull ups or muscle ups and perform a 8 EMOM of 3-5 reps. The reps should be completed unbroken so make sure to choose a movement that allows you to accomplish this throughout all 8 rounds. The goal is to work on building volume.

Metcon (AMRAP – Reps)

10 min AMRAP

2 Chest to Bar Pull Ups

2 Should to Over Head 135/95

4 Chest to Bar Pull Ups

4 Shoulder to Overhead 135/95

Continue to go up by 2 reps for both