Undercover

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Oly

3 Pause Power Clean (6×2 in 12 min)

2s Hold at: Knee, Pocket, Catch
Set #1 – 60%

Set #2 – 65%

Sets #3+4+5+6 – Build to a heavy.

Metcon

Undercover (Time)

3 Rounds:

15 Power Cleans (115/85)

20 HR Pushups

Into 2 Rounds:

15 Bar Facing Burpees

75 Double-Unders

Into 1 Round:

50/35 Cal Row