CrossFit Valley Forge – Daily WOD

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Warmup (No Measure)

Mobility and Dynamic Warmup


2k Row (Time)

Max Effort 2k Row


Metcon (Time)

For Time, with a 18:00 Time Cap:

40 Handstand Pushups

40 HR Pushups

*On the 0:00, and every 2:00 thereafter:

8/6 Cal Row

Rx+ Strict HSPU and Kipping HSPU

Modified: 40 HR Pushups and 40 L-Sit DB Press

Stagger starts by 1 min if needed.