CrossFit Valley Forge – Daily WOD
Mobility
Warm-up (No Measure)
Mobility and Dynamic Warmup
Metcon
Metcon (Time)
Wednesday Primer
3 Rounds For Time:
15/9 Cal Row + 8 DB Power Snatches 50/35
10 Box Jump Overs + 5 CTB Pull-Ups
15/9 Cal Row + 8 KBS 50/35
10 Box Jump Overs + 8 Deadlifts (225/155)
RxM – Pullups, 155/105
Rest 5 min before Metcon #2. If you’re tired from the week, stop here and complete extra mobility.
After Party
Metcon (Time)
E4MOM for 3 sets:
Run 400m
10 WB 20/14
10 HR Pushups
Score slowest time