CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Strength

Front Squat (6 sets in 15 min)

Set #1 – 3 Reps @ 80%

Set #2 – 1 Rep @ 83%

Set #3 – 3 Reps @ 80%

Set #4 – 1 Rep @ 86%

Set #5 – 3 Reps @ 80%

Set #6 – 1 Rep @ 89%

Metcon

Open Concept (2 Rounds for reps)

AMRAP 5:

70/50 Calorie Row

Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:

50 Wallballs (20/14)

Max Calorie Row

Two scores – total wallballs from the first part, and total calorie row from the second.