CrossFit Valley Forge – Daily WOD
Skill Work
Metcon (AMRAP – Reps)
2 Full Rounds alternating through movements.
A. 1:00 Max Chest to Bar Pull Ups
Rest 1:00
B. 1:00 Max Toes to Bar
Rest 1:00
C. 1:00 Max Ring Dips (Strict or Kipping)
Rest 1:00
Metcon
Metcon (Time)
80 Unbroken Thrusters
95/65
*Every time you break
250/200 Meter Row