Forge Fitness – WOD
Warm-up
Warm-up (No Measure)
2 rounds:
10 curtsey lunges
5 up downs
10 alternating prone scorpions
Workout
Metcon (AMRAP – Rounds)
Rx
Every 3 min for 10 sets:
5 burpees
30 lateral hops
5 burpees
6 glute bridges
6 push-ups
-Or-
Rx+
Every 3 min for 10 sets:
5 burpees
30 double unders
5 burpees
3 right arm hang power clean and jerks
3 left arm hang power clean and jerks
Score is total rounds completed in the timeframe. If all rounds are completed your score is 10 Rx/Rx+