CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Strength

Back Squat (E2MOM x6)

5 Repetitions @ 70%

4 Repetitions @ 75%

3 Repetitions @ 80%

1 Repetition @ 84%

1 Repetition @ 87%

1 Repetition @ 90%

Metcon

Rug Mouse (Calories)

5 Rounds on the 4 Minutes:

8 Pull-ups

8 Burpee Box Jump Overs (24/20)

50′ Double Dumbbell (Farmer’s Carry) Walking Lunge (50’s/35’s)

Rx+ C2B, Front Rack Double DB Walking Lunge

RxM Burpee Box Step Overs

Max Calorie Row in Time Remaining (Lowest Calorie Round is Your Score)