Wet Floor

CrossFit Valley Forge – Daily WOD

Woot Woot! Friday’s Open styled workout is here! We begin with Wall Balls and Calories Rowed, two easy places to work harder than you have to and end up losing a lot of time down the road. Break it up and set a good pace. Complete small sets on the Toes to Bar. Don’t rest on the ground on your Burpee Box Jump Overs, rest while you’re standing up and can get all the air. Get through those C2B and back to the Wall Balls! Good luck today!

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Metcon

Wet Floor (AMRAP – Reps)

AMRAP 20:

75 Wallballs (20/14)

60/45 Calorie Row

45 Toes to Bar

30 Burpee BJO (24″/20″)

15 Chest to Bar Pullups

Rx+ Ring Muscle Ups

RxM Burpee Box Step Overs, Pullups

After Party

Alternating DB Snatch (3×12)

Build to as heavy as possible while keeping a smooth movement

Single Leg Deadlift with KB (3×6 for max range of motion)

Single leg deadlift with KB in opposite arm