CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Strength

Floor Press (5×3 )

Build each set every 2 min.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min Amrap

3 Power Cleans

6 Handstand Push Ups

9 Toes to Bar

Rx 135/95

Rx+ SHSPU, 185/125

Home Gym

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 DB Power Cleans

10 HR Pushups

15 Abmat Situps