Rear End

Apr 2, 2019 | W.O.D.

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Strength

Push Press (In 12 min, complete 4×6)

Set #1 – 70%

Set #2 – 72%

Set #3 – 74%

Set #4 – 76%

Metcon

Rear End (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double-Unders

45 Air Squats

21/15 Calorie Assault Bike

10 Push Jerks (135/95)

Rx+ 155/105

RxM 115/80

Accessory Work

Metcon (Weight)

3 Giant Sets:

12 Single Arm Dumbbell Press

12 Single Arm Dumbbell Row

Rest 1:30 between sets.