CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Strength

Metcon (AMRAP – Rounds)

8 EMOM

Odds: 50’ OH DB Walking Lunge

Evens: 10 Ring Dips

8/8 is perfect score

Metcon

Cool Whip (Time)

3 Rounds:

21/15 Calorie Row

75 Double Unders

Directly Into…

3 Rounds:

20 Dumbbell Snatches (50/35)

12 Lateral Dumbbell Burpees