CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Metcon

Macho Mile (Time)

4 Rounds:

400 Meter Run

3 Rounds of “Macho Man” (115/80)

1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Push Jerks

Rx+ 135/95

RxM 95/65