Twenty Something

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!!!

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Strength

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)

Metcon

Twenty Something (AMRAP – Rounds and Reps)

AMRAP 20:

30 Overhead Squats (95/65)

30 Box Jumps (24″/20″)

30 Toes to Bar

30 Calorie Row
RxM 75/55