The Good Life

CrossFit Valley Forge – Daily WOD

View Public Whiteboard


Warm-up (No Measure)

Mobility and Dynamic Warmup


Deficit Deadlift (6×2 – (Hand Release) Keep sets between 50-70%)

2-3″ Deficit: Stand on one 15#/ 25# plate.
The goal here is to get better at a new and tougher movement.


The Good Life (Time)

3 Rounds:

500 Meter Row

12 Burpees

15 DB Snatches (50/35)

18 Box Jumps (24″/20″)