CrossFit Valley Forge – Daily WOD
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.