Loose Cannon

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Strength

Front Squat (Build to Heavy Triple)

Perform 6 sets of 3 in 12 min.

Oly

Hang Clean (5×3, Build to 3RM)

Perform 3 Hang Squat Cleans E2MOM for 10 min. Start at 60% and build.

Metcon

Loose Cannon (3 Rounds for reps)

3 Rounds:

1:00 Calorie Row

1:00 Alternating DB Snatches

1:00 Power Cleans

Rest 1:00 between rounds.

Rx+ 50/35, 155/105

Rx 50/35, 115/80