CrossFit Valley Forge – Daily WOD

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Warm-up (No Measure)

Mobility and Dynamic Warmup


Snatch (Build to a Heavy Single. Must be Squat Snatch.)

Complete in 15 min.


Cement Mixer (Time)

Every 3:00 for 7 Sets:

400 Meter Run

6 Toes-to-Bar

Rx+ 12 T2B

If needed, scale the run down to complete the T2B, even if they’re singles.

Start each round at:


Your score is your WORST round.

For example, if you finish your final T2B in the 2:15-2:30 range for the first 6 rounds, but your last round you finish at 2:55, that is your score, 2:55.

Today is about pacing and knowing your body.