CrossFit Valley Forge – Daily WOD


20 Rep Back Squat (1×20)

This will be our last session of this cycle. If you feel as though you cannot go heavier perform one set at 50% of the heaviest weight you lifted for 20 reps.


Metcon (AMRAP – Rounds)

Every 90 seconds for 8 Rounds

8 Pendlay Rows (115/75)

40 Double Unders (60 Singles)
Pendlay rows should be unbroken. Select weight accordingly. Please watch video for proper technique.