CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Strength

Deadlift (Every 2 min x 6 sets)

On the 2:00 x 6 Sets:

Set #1 – 3 Deadlifts @ 74%

Set #2 – 1 Deadlift @ 81%

Set #3 – 3 Deadlifts @ 74%

Set #4 – 1 Deadlift @ 86%

Set #5 – 3 Deadlifts @ 74%

Set #6 – 1 Deadlift @ 91%

Metcon

Doorbell (AMRAP – Rounds and Reps)

AMRAP 18:

21/15 Calorie Row

15 Strict Pushups

15 DB Deadlifts (50’s/35’s)

15 DB Front Squats (50’s/35’s)

Rx+ Strict HSPU