CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

50 Air Squats

7 Strict Pull-ups (or 50 Abmat Sit-ups)

10 Double Dumbbell Power Cleans

Murph Prep

Metcon (Time)

200 Pushups For Time