CrossFit Valley Forge – Daily WOD

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Warmup (No Measure)

Mobility and Dynamic Warmup


Metcon (Weight)

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 75% of 3 Rep Max Back Squat


Hit and Run (Time)

“Hit and Run”

3 Rounds:

400 Meter Run

12 Dumbbell Power Snatches (50/35)

21 Single Dumbbell Squats (50/35)

Rx+ (70/50)
Goblet squat style