CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Strength

Push Jerk (5×3)

In 10 minutes, complete:

3 Push Jerks x 5 sets

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 70%

Set 5: 70%

Metcon

Beef Jerky (AMRAP – Rounds and Reps)

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges w/ Goblet Hold (53/35)

7 Push Jerks (135/95)

Rx+ (165/110)

RxM (125/90)