The Morning After

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Metcon (Time)

For Time:

Rx+

12 Squat Cleans (50%) + 20′ HSW

10 Squat Cleans (60%) + 40′ HSW

8 Squat Cleans (70%) + 60′ HSW

6 Squat Cleans (80%) + 80′ HSW

4 Squat Cleans (90%) + 100’ HSW

2 Squat Cleans (91%+) + 120′ HSW

Rx

12 Squat Cleans (50%) + 15s HS Hold

10 Squat Cleans (60%) + 30s HS Hold

8 Squat Cleans (70%) + 45s HS Hold

6 Squat Cleans (80%) + 60s HS Hold

4 Squat Cleans (90%) + 75s HS Hold

2 Squat Cleans (91%+) + 90s HS Hold
You are meant to start this workout at a solid pace…then the middle comes and wakes you up. Pace out the holds as much as you need.