CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Metcon

Yikes (AMRAP – Reps)

18 AMRAP

10 HSPU

20 Goblet Squats

30 Single Arm KB Push Press

40 Box Jumps 24/20”

50 HR Pushups

60 Goblet Walking Lunges

70 Single Arm KB Jerks

80 Wall Balls

90 American KB Swings

100 Double Unders

150 Hollow Rocks

Rx KB 53/35

Alternate arms as needed to complete required reps.