Funny Bone

CrossFit Valley Forge – Daily WOD

Ahhh Welcome to CFVF the day after the Super Bowl. Time to pay for those snacks with some Squat Snatches and sprints. We continue to increase our muscle endurance with today’s strength of 3×10 in the Squat Snatch. Then we meet two metcons that might seem easy but come back to haunt us towards the end of the 2nd metcon. My advice – don’t get carried away in the Box Jump Overs or fast transitions during the dubs. Good luck!

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Strength

Squat Snatch (10-10-10 UB)

E3MOM

Metcon

Metcon (Time)

21-15-9

KBS 70/53

Box Jump Overs 24/20″

Directly Into…

9-15-21

Wall Balls 20/14

Burpees

**Complete 20 Dubs after each pair of movements.**

For ex:

Complete:

21 KBS, 21 BJO – 20 Dubs

15 KBS, 15 BJO – 20 Dubs

Etc. .

RxM 53/35 KB/ Step Overs