Clean Sheet

CrossFit Valley Forge – Daily WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Oly

Clean Pull (Build to Heavy Double in 8 min)

Reset between reps.

Clean (Build to Heavy Single in 8 min. )

Squat Cleans

Metcon

Clean Sheets (3 Rounds for reps)

Part #1 – AMRAP 3:

9/6 Calorie Row

9 Power Cleans (95/65)

Rest 3:00

Part #2 – AMRAP 3:

9/6 Calorie Row

7 Hang Squat Cleans (115/80)

Rest 3:00

Part #3 – AMRAP 3:

9/6 Calorie Row

5 Squat Cleans (135/95)