CrossFit Valley Forge – Daily WOD
Warm-up
Warm-up (No Measure)
Mobility and Dynamic Warmup
Strength
Back Squat (Every 2 min x6 sets)
3 @ 75%
1 @ 85%
3 @ 78%
1 @ 88%
3 @ 81%
1 @ 91%
Metcon
Hot Air (Time)
On the 5:00 x 5:
30 Air Squats (to a WB)
20/15 Calorie Row
3 Power Snatches
2 Overhead Squats
1 Squat Snatch
Rx+ 155/105
Rx 115/80
RxM 95/65
Record your slowest time.