Forge Fitness – WOD
Metcon (3 Rounds for time)
On a 24 Min running clock:
Every 6 min perform 1 set
Set 1:
6 Bar Muscle Ups (Rx+ Ring MU)
18 Box Jump Overs, 24/20″
12 Deadlifts @ 75%
Set 2:
6 Bar Muscle Ups
18 Box Jumps
9 Squat Cleans @ 70%
Set 3:
6 Bar Muscle Ups
18 Box Jump Overs
6 Front Squat @ 65%
Set 4:
Build to heavy complex of 1 Deadlift + 1 Squat Clean + 1 Front Squat (must be unbroken)
Work at 75%, 70%, and 65% of your Squat Clean 1RM
– Score is time competed for the first 3 sets and the weight for the complex –
Scales:
BMUs – C2Bs or most advanced pull
Box – Step ups or step overs
Wt – Lighter %
Metcon (Weight)
Complex