Jack Squat

CrossFit Valley Forge – Daily WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Oly

Pausing Split Jerk (2×2 in 5 min)

2s Pause in dip.

Split Jerk (5×1 Ending with a Heavy Single)

Complete in 10 min.

Metcon

Jack Squat (Time)

“JACK SQUAT”

21 Front Squats, 21 Kettlebell Swings, 400m Run

15 Front Squats, 15 Kettlebell Swings, 400m Run

9 Front Squats, 9 Kettlebell Swings, 400m Run

Rx Barbell – 135/95

Rx Kettlebell – 70/53