Solo Row

CrossFit Valley Forge – Daily WOD

Welcome to Hump Day! Wednesday’s three mini sprints after some heavy Front Squatting! Attempt to continue your progress along from last Wednesday! Then we enter three tough sprints where it will be a chore just to finish 1 round. Can anyone finish the burpees into Round 2 though?? Good luck!

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Strength

Front Squat (10-10-10 UB Every 2:30)

Attempt to repeat last week’s weight or add 5-10#

Metcon

Solo Row (3 Rounds for reps)

“Sole Cycle” Part #1

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (135/95)

27/21 Cal Row

Rest 5:00

“Sole Cycle” Part #2

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (115/80)

27/21 Cal Row

Rest 5:00

“Sole Cycle” Part #3

AMRAP 5:00

15 Barbell-Facing Burpees

21 Power Cleans (95/65)

27/21 Cal Row

Rx+ 155-135-115