CrossFit Valley Forge – Masters Comp

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Metcon (Weight)

A. Silverback Primer

3 Sets For Quality:

8 Suitcase Deadlifts (Each Side)

12 Double Kettlebell Front Rack Step-ups (6 Each)

B. and C. Daily Wod

Metcon (Time)

D. 3 Sets For Quality:

:20 Seconds L-Sit

:30 Seconds Hip Extension Hold

:40 Seconds Tempo Back Squat*

Rest 2 Minutes Between Sets

*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up

Record time to complete all.