CrossFit Valley Forge – Daily WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Metcon

Boat Race (Time)

3 Round For Time:

Row 500 Meters

Run 400 Meters

Rest 3:00 between rounds.

Strength

Pull-up Complex 1.0 (Accumulate 10 complexes)

1 Strict Pull-up + 1 Kipping Pull-up + 1 Chest to Bar Pull-up
Rx+ Wear a Vest

Modify with band to complete Complex as written.