CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Strength

Metcon (Weight)

Tempo Deadlift

4×1

35%-40%-45%-50%

6 seconds up – 6 seconds down

Metcon

Breakfast Club (5 Rounds for reps)

5 Rounds of AMRAP in 1:30:

25 Double Unders

6 Deadlifts (185/135)

25 Double Unders

Max Handstand Push-ups in Time Remaining

Rest 30 Seconds Between Rounds

Rx+ 225/155; Strict HSPU

RxM 155/105; L-Sit DB Press
For those doing the Open, this might be a perfect time to keep volume low and attempt SHSPU or heavy L-Sit DB Press.