CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Daily Mobility and Activation

Metcon

Metcon (5 Rounds for reps)

“CEO”

5 Rounds:

AMRAP 3:

3 Dumbbell Power Snatches

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds

Accessory Work

Metcon (Weight)

4 Rounds:

30 Seconds Max Double Dumbbell Rows

30 Seconds Rest

30 Seconds Max Double Dumbbell Romanian Deadlifts

30 Seconds Rest