CrossFit Valley Forge – Daily WOD

Its Hump Day! We switch over to Front Squats and we build upon that strength built over the Back Squat period. Today, we find a Heavy Single and then 3×8 of Max Weight in the Front Squat. With your max weight, you should still be able to move smoothly without more than one break at the top. We pair this movement with Strict Pullups as we continue to make progress on our Fran time. And finally, we have a little 10 minute sprint which might prove to be a trap. Is 3 round doable? Good luck!

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Warm-up (No Measure)

Mobility and Dynamic Warmup


Front Squat (Heavy Single, then 8-8-8 UB)

Find Heavy Single in 8 minutes, then E2MOM choose a max weight for across the board and complete reps of 8-8-8


Strict Pull Ups (3×6-10)

Superset after finding your Heavy Single

Kip if needed.


Metcon (AMRAP – Rounds and Reps)


30 Dubs

10 DB Front Squats 50/35

20 Strict Press 75/55

10 Alt Box Step Ups 50/35

RxM 35/20, 55/45