CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Home Gym

Metcon (AMRAP – Rounds and Reps)

“Laces Out”

AMRAP 18:

6 Strict Pull-Ups (12 Renegade Rows)

9 Double Dumbbell Push Presses (50’s/35’s)

15 Double Dumbbell Deadlifts (50’s/35’s)

21 Jumping Air Squats

Strength

Front Squat (10-8-6-4-2 E3MOM)

Front Squat “10-8-6-4-2”

On the 3:00 x 5 Sets:

Set 1: 10 Reps @ 63%

Set 2: 8 Reps @ 68%

Set 3: 6 Reps @ 73%

Set 4: 4 Reps @ 80%

Set 5: 2 Reps @ 88%

Superset 20 Russian Twists (25/15) after each set.

Metcon

Laces Out (AMRAP – Rounds and Reps)

“Laces Out”

AMRAP 18:

6 Bar Muscle-ups (18 Pullups)

9 Push Presses (135/95)

15 Deadlifts (135/95)

21 Wallballs (20/14)