CrossFit Valley Forge – Daily WOD

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Warm-up (No Measure)

Mobility and Dynamic Warmup


4 Min Pull and Push (2 Rounds for reps)

2 Min of Strict or Kipping Pull-ups,

directly into,

2 Min of Strict or Kipping HSPU

Record which way they were done.
Last completed 11/13.


Power Puff (Time)

3 Rounds For Time:

20 Toes to Bar

20/14 Cal Row

15 Power Cleans (155/105)

15 Burpees

Rx+ 185/135

Masters Rx 135/95