CrossFit Valley Forge – Daily WOD
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