CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Metcon

Metcon (Weight)

On the 2:30 x 4 Sets:

50′ Barbell Overhead Walking Lunge

Build to Max Weight

Metcon

Chips Ahoy (Time)

For Time:

30 Chest to Bar Pull-ups

400 Meter Run

15 Overhead Squats (135/95)

800 Meter Run

15 Overhead Squats (135/95)

400 Meter Run

30 Chest to Bar Pull-Ups

RxM: Pullups, 95/65