CrossFit Valley Forge – Daily WOD
Heeeyyyyoooo! Its Fri-Yayyyyeee! Open Workout Time! Today is something serious. We get after two heavy lifts within 16 minutes after a solid warmup. Then we jump right into Twenty Something, a repeat workout from 9/21! Check out your time and lets crush it. Figure out how to break down your rounds by time so that you can stay slightly ahead of pace to PR! Lets gooooooo!!!
Warm-up (No Measure)
Mobility and Dynamic Warmup
Power Snatch + Hang Power Snatch (Build to 1RM in 8 min)
Must hang onto bar.
Power Clean + Push Jerk (Build to 1RM in 8 min)
Twenty Something (AMRAP – Rounds and Reps)
30 Overhead Squats (95/65)
30 Box Jumps (24″/20″)
30 Toes to Bar
30 Calorie Row