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 (Time)

80 Unbroken Thrusters


*Every time you break

250/200 Meter Row