CrossFit Valley Forge – Daily WOD
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