Pre-Open Wednesday Primer

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Strength

Pause Back Squats (6×1 in 10 min. Build up to 70%. )

3s Pause at bottom of squat

Metcon

Metcon (AMRAP – Rounds)

Wednesday Primer

“Complete each section every 2:00” x 3 Rounds (18:00):

A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats

B) 15/12 Calorie Row, 15 Sit-Ups

C) 15/12 Calorie Row, 7 Thrusters, 7 Pull-Ups

Rx Barbell 75/55

Rx+Barbell -GHDSU, C2B,

95/65

RxM 65/45

Best score is 9/9 rounds.