CrossFit Valley Forge – Daily WOD

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Warm-up (No Measure)

Mobility and Dynamic Warmup


Box Squat (5×2 Build across)


Metcon (AMRAP – Rounds and Reps)

In Teams of 2, AMRAP 20:

50/35 Cal Row

50 Toes to Bar

50/35 Cal Row

200 Meter Wreckbag Run (70/50 KB)

One partner works, one rests.

Both partners run and can switch the KB back and forth.

Run counts as 1 rep.