CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Metcon

Metcon (No Measure)

For Quality:

2 Pause Back Squat @ 55%

25 GHDSU

5 BMU

2 Pause Back Squat @ 60%

20 GHDSU

3 BMU

2 Pause Back Squat @ 65%

15 GHDSU

1 BMU

Scaled:

X2 Abmat Sit-ups

X4 C2B

16 Min Time Cap
Score your Pause Back Squats below

Pause Back Squats (1×2)

3s Pause at bottom of squat

Metcon

High Heels (Time)

For Time:

1-2-3-4-5-6-7-8-9-10:

Hang Squat Snatches (95/65)

After each round, 30 Double-Unders

RxM 75/55