CrossFit Valley Forge – Daily WOD
Warm-up
Warmup (No Measure)
Mobility and Dynamic Warmup
Strength
Metcon (Weight)
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 78% of 3 Rep Max Back Squat
Snatch (Every 60s, complete 5 TnG reps x5)
***All Squat Snatches***
Attempt to tie or beat your score from July 26.
Metcon
Dirty Water (Time)
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row