CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Metcon

BFF (AMRAP – Rounds and Reps)

“BFF”

AMRAP 20:

100 Double Unders

50 Wallballs (20/14)

40 Calorie Row

30 Alternating Dumbbell Power Snatches (50/35)

20 Toes to Bar

10 Pull-ups

Rx+ Bar Muscle Ups

RxM 35/20 DB