CrossFit Valley Forge – Daily WOD
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