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CrossFit Valley Forge – Daily WOD

Happy Monday! As we continue to try to increase our Snatch Endurance, we want to keep the volume relatively the same so we bump down to 2 sets of UB Snatches today. Then we move on to an Endurance wod today where we will be focusing on our muscular endurance by going UB across the board today. This will also force us to work on our pacing and make us take our breaks during the 4 minutes and not at the end. Good luck!

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Strength

Squat Snatch (12-12 UB Every 3:30)

As Heavy As Possible Unbroken

Metcon

Metcon (Time)

“On the 4:30” x 5 Rounds:

12 Dumbbell Power Snatches

12 Lateral Burpees Over Bar

12 Bent Over Barbell Rows

12 Wall Balls 20/14

**All movements must be Unbroken to be Rx**

Rx 50/35, 115/80

RxM 35/20, 95/65

Score your slowest time.