CrossFit Valley Forge – Daily WOD
Warm-up
Warm-up (No Measure)
Dynamic Warmup
Gymnastics
Metcon (Time)
12 Rounds For Time
30% Max HSPU
-or-
30% Max L-Sit DB Press
Strength
Push Jerk (Build to a Heavy Single)
In 10 min
Metcon
Bel Air (AMRAP – Rounds and Reps)
AMRAP 10
40 Double-Unders
20 Dumbbell Hang CJ (50/35)
40 Double-Unders
20/15 Calorie Row