CrossFit Valley Forge – Daily WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
50′ 1-Arm Farmers Carry, each side
10 Cossack Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Strength
Back Squat (3×10 @ 73% )
E3MOM 9
Front Squat (3×3 @ 80% )
E3MOM 9
Metcon
Metcon (Time)
5 RFT:
12/9 Calorie Row
6 Lateral Burpees over KB
100m KB Run (50/35)
Rest 1:00 between rounds.