CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Metcon

Metcon (Weight)

16 Rounds:

20 Seconds Double Dumbbell Deadlifts

10 Seconds Rest

20 Seconds Glute Bridges

10 Seconds Rest

After Party

5k Run (Time)

Max Effort 5k Run
Max Effort or Jog/Walk