CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

2 Rounds, gradually building in intensity:

200m Run + 5 Box Jumps + 7 Wallballs

Rest ~1:00 between rounds.
Min 0-20

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#