CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Strength

Back Squat (3 Waves within 18 minutes)

Back Squat Waves

Complete in 4 minutes

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 76%

Set 3: 2 Reps @ 82%

3 Minutes Rest

Complete in 4 minutes

Set 4: 6 Reps @ 76%

Set 5: 4 Reps @ 82%

Set 6: 2 Reps @ 88%

3 Minutes Rest

Complete in 4 minutes

Set 7: 6 Reps @ 82%

Set 8: 4 Reps @ 88%

Set 9: 2 Reps @ 94%

Metcon

Flinstones (Time)

2 Rounds For Time:

50 Wallballs (20/14)

40/30 Calorie Row

30 Toes to Bar

20 Alternating Dumbbell Snatches

Rx (50/35)

Rx+ (70/50)