CrossFit Valley Forge – Daily WOD

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Warm-up (No Measure)

Dynamic Warmup Only
0-8 min

Metcon (AMRAP – Rounds and Reps)

2K Row For Time

Rest 5 min, then:


5 Pullups

10 Pushups

15 Air Squats

Today has two tests. First is to attempt to PR the 2K Row. Then recover in 5 minutes, and get as many rounds of Cindy as possible in 10 minutes. Record that score here.
Run 2 heats if needed.

Rest 5 min before Metcon 2. Everyone will be on their own after 5 min rest in regards to the clock.

2k Row (Time)

Max Effort 2k Row