Its Go Time

CrossFit Valley Forge – Daily WOD

After yesterday’s sprints, today’s workout is all about moving and sweating, preferably at 80% giving you a 10-20s rest each minute. Even though we are moving towards more Open style workouts, we still want to maintain the base of our pyramid.

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Warm-up (No Measure)

Mobility and Dynamic Warmup


Metcon (AMRAP – Rounds)


10 Burpees

15 KBS 53/35

15/12 Cal Row

30 Dubs

15 Front Rack DB Squats 50/35

15 Push Press 95/65

10 Pull-ups
Best score is 35/35 rounds. If you miss a round or take a round off, don’t count it towards the 35 total.