CrossFit Valley Forge – Daily WOD
Warm-up
Warm-up (No Measure)
Dynamic Warmup Only
Strength
Thruster (3RM )
From Rack. Complete in 12 min.
Metcon
Fire Alarm (Time)
For Time:
3 Rounds of:
7 Thrusters
7 Pullups
7 Burpees, then:
50/35 Calorie Row
3 Rounds of:
7 Thrusters
7 Pullups
7 Burpees, then:
50/35 Calorie Row
3 Rounds of:
7 Thrusters
7 Pullups
7 Burpees
Barbell (75/55)