CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Accessory Work

Metcon (Weight)

EMOM 6

Odds: 4 One Arm Overhead KB Squat each

Evens: 6 Bent Over KB Rows each arm

Metcon

Bar Keeper (3 Rounds for reps)

“Bar Keeper” Part #1

In a 5:00 Window…

400 Meter Run Buy-In, followed by AMRAP:

21 CTB Pull-Ups + 15/12 Cal Row

Rest 5:00

“Bar Keeper” Part #2

In a 5:00 Window…

400 Meter Run Buy-In, followed by AMRAP:

15 TTB + 12/9 Cal Row

Rest 5:00

“Bar Keeper” Part #3

In a 5:00 Window…

400 Meter Run Buy-In, followed by AMRAP:

9 Pull-Ups + 9/6 Cal Row