Power Ranger

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Oly

Power Clean + Hang Power Clean (Build to Heavy Single in 15 min)

Must start at 70%

Metcon

Power Rangers (Time)

For Time:

5 KBS, 10 Power Cleans

10 KBS, 8 Power Cleans

15 KBS, 6 Power Cleans

20 KBS, 4 Power Cleans

25 KBS, 2 Power Cleans

Rx+ 70/53 KB

Male Weights: 155-185-225-245-265

Female Weights: 105-135-155-165-175

Rx 53/35 KB

Male Weights: 95-115-135-155-175

Female Weights: 65-80-95-105-125