CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Oly

Push Jerk (E2MOM x5)

3 Push Jerks

Set #1 – 60% of estimated 1RM

Set #2 – 65%

Sets #3+4+5 – 70-75%

Metcon

Bruiser (AMRAP – Rounds and Reps)

AMRAP 12:

15 Push Jerks (95/65)

30 Air Squats

60 Double Unders

Rx+ 115/85