Wall Street

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Strength

Tempo Back Squat (Complete 7×1 in in 12 min)

Start at 50% and MUST build every set without fail.

7 Seconds Down, 3 Seconds at the Bottom

Metcon

Wall Street (Time)

3 Rounds:

800m Run

40 Kettlebell Swings (53/35)

40 Wallballs (20/14)

RxM 16/12 Kg KB

Accessory Work

Metcon (Time)

50 Pull-ups For Time

(use same weight as you will for Murph)