CrossFit Valley Forge – Daily WOD
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