CrossFit Valley Forge – Daily WOD

View Public Whiteboard

Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Oly

1 Power Snatch + 1 Squat Snatch (E90s x 8 sets)

Hang onto bar.
55%-60%-65%-70%- 4×75%+

Metcon

Air Conditioning (Time)

On the 5:00 x 4 Rounds:

20 Double Dumbbell Deadlifts (50/35’s)

20 Wallballs (20/14)

20/15 Calorie Row

Record your slowest time.