CrossFit Valley Forge – Daily WOD

View Public Whiteboard


Warmup (No Measure)

Mobility and Dynamic Warmup


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.


Dirty Water (Time)

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row