CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Metcon

Metcon (Time)

For Time:

22-18-14-10

Double DB STOH 50/35

Wall Balls 20/14

Burpees

Cal Row

RxM 35/20

After Party

Metcon (No Measure)

For Quality:

3 Rounds

12 Bent Over Rows 135/95

12 Hip Ext

12 Hollow Rocks