CrossFit Valley Forge – Daily WOD

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Warm-up (No Measure)

Mobility and Dynamic Warmup


Shoulder Press (5×3, Build to a Heavy Set of 3 over 5 sets)

**Must complete 8 Pushups (Weighted if possible) after each set. Partner can help balance plates on back if needed.

Finish in less than 15 min.

Score Weighted Pushups in comments.


Metcon (4 Rounds for reps)

4 Rounds of 20s On, 10s Off

Bar Muscle Ups


Chest to Bar Pull-ups

Toes to Bar

Rowing Calories

Devil Press (35/20)