CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Strength

Pause Front Squat + Front Squat (Build to a Heavy Complex in 6 sets)

3s Hold at bottom of Front Squat

Metcon

Mind Control (Time)

“Mind Control”

7 Rounds:

7 Toes to Bar

7 Front Squats (135/95)

200 Meter Run