CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Metcon

Jack in the Box (Time)

“Jack in the Box”

For Time:

1000 Meter Row

600m Run

10 Chest to Bar Pull-ups

60 Single DB Box Step-Ups

10 Chest to Bar Pull-ups

600m Run

1000 Meter Row

(50/35# to 24″/20″)

Time Cap: 30 min

Rx+ BMU, 70/50# DB

Jack in the Box (Time)

“Jack in the Box”

For Time:

1000 Meter Row

600m Run

10 Chest to Bar Pull-ups

60 Single DB Box Step-Ups

10 Chest to Bar Pull-ups

600m Run

1000 Meter Row

(50/35# to 24″/20″)

Time Cap: 30 min

Rx+ BMU, 70/50# DB