Announcements
Holiday Schedule
Dec 24: 6am, 7am Only
Dec 25: No Class
Dec 26: No Class
Dec 31: 6am, 7am, 5pm, 6pm Only
January 1: 10am Only
CrossFit Valley Forge – Daily WOD
Warm-up
Warmup (No Measure)
Mobility and Dynamic Warmup
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders