CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Metcon

Metcon (AMRAP – Reps)

4 Rounds

1 min Easy Row

1 min Max HSPU

Rx+ Strict

Rx Kipping

Modified – L-Sit DB Press @ heavier than previous cycle

Metcon

Run DMC (Time)

4 Rounds:

200 Meter Run, 16 C2B

200 Meter Run, 12 DB Power Snatches

Rx DB – 50/35

Rx+ 8 BMU, 70/50

Time Cap: 30 min