Bel Air

CrossFit Valley Forge – Daily WOD

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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