CrossFit Valley Forge – Daily WOD
Warm-up
Warm-up (No Measure)
Mobility and Dynamic Warmup
Strength
Pause Overhead Squat (Build to a Heavy 3×2)
Pause 2 seconds at the bottom to confirm positioning.
12 min to build to a heavy 3 sets of 2 at same weight. Ex: 3×2 @80%, 3×2 @85%
Back Squat (10@65%, 8@70%, 6@75%, 4@80%)
1 Warmup set. Then, E2MOM, complete the above percentages for squat endurance. Min 16-24.
Metcon
Power Steering (Time)
For Time:
3 Rounds:
50 Air Squats
18/14 Calorie Assault Bike
9 Hang Power Cleans
Time Cap: 15 Minutes
Rx (115/80)
Rx+ (175/115)