CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Metcon

Metcon (2 Rounds for reps)

“7-on-7”

AMRAP 7:

4 Strict Pull-ups (7 Renegade Rows ea arm)

8 Double Dumbbell Step Back Lunges (50’s/35’s)

12 Push-ups

16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:

4 Strict Pull-ups (7 Renegade Rows ea arm)

8 Single Dumbbell Step Back Lunges (50/35)

12 Push-ups

16 AbMat Sit-ups