CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Strength

Deadlift (Heavy 6-4-2 in 12 minutes)

In 12 minutes, complete heavy sets of 6, 4, and 2 reps.

Metcon

Optimus Prime (AMRAP – Reps)

AMRAP 10:

Max Wallballs

*Every Minute on the Minute – 5 Deadlifts

Rx 185/135

Rx+ (225/155)

Workout starts on the wallballs. Score is total wallball repetitions (do not count deadlifts).