Miracle-Gro

CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Strength

Metcon (Weight)

Capacity Builder

On the 3 Minutes x 3 Rounds:

7-5-3

Back Squat

Push Jerk

Thruster

Rx: 40% of 1RM Clean and Jerk

Rx+: 50% of 1RM Clean and Jerk

You will cycle through 45 reps each round.

Metcon

Miracle-Gro (Time)

5 Rounds:

200 Meter Run

15/12 Calorie Row

15 Push Press 115/85

Rx+ 12 Strict HSPU (No kipping)

RxM 15 Push Press 95/65

Time Cap: 20 min