CrossFit Valley Forge – Daily WOD

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Warm-up (No Measure)

Mobility and Dynamic Warmup


Boat Race (Time)

3 Round For Time:

Row 500 Meters

Run 400 Meters

Rest 3:00 between rounds.


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.