CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Metcon

Waterlogged (Time)

For Time:

1,000 Meter Row

Directly into:

30 DB Snatches, 15 Burpee Box Jump Overs

20 DB Snatches, 10 Burpee Box Jump Overs

10 DB Snatches, 5 Burpee Box Jump Overs

Rx:

DB – 50/35

Box – 24″/20″

RxM:

DB: 35/20

Box: 20″/20″, Burpee Step Overs

Accessory Work

Metcon (Time)

3 Rounds For Quality

6 Weighted Pull-Ups

12 Barbell Good Mornings

18 Pushups

24 Sit-Ups

Rx+ GHD Situps