CrossFit Valley Forge – Daily WOD


Segment Clean (6×2)

2 second pause at knee


Metcon (Time)

With a partner

3000m row

Partners switch every 500m. While one partner rows the other completes as many rounds and reps of:

10 Russian Kettlebell Swings

10 Goblet Squats

10 Abmat Situps

Post Rounds and reps in comments.