Canada West Regional 9.1

CrossFit Valley Forge – Daily WOD

Today we test a Regional Wod From 10 YEARS AGO! Wow, how they have changed. This 20 minute body and soul crusher will ensure you increase your stamina by making you perform sets of 10 when you’re feeling fresh. I have a feeling that will change as the minutes tick by. But before that, we will continue with our Deadlifting strength from 2 weeks ago. Attempt to add 20-40# onto the weight from your Heavy 5. Good luck!

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Strength

Deadlift (Build to a Heavy 3 in 12 minutes)

Attempt to build off your Heavy 5 from 2 weeks ago.

Metcon

Canada West Regional 9.1 (AMRAP – Rounds and Reps)

20 Min AMRAP of:

10 Wall balls

10 Box jumps (20″)

10 Deadlifts (205 lbs. / 145 lbs.)

10 Burpees

RxM 165/110