Rush Hour

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Oly

Snatch DL + Low Hang Power Snatch (Build to a Heavy complex every 1:30×7)

Perform Snatch Deadlift up to pocket with lockout and glute squeeze. Then lower down to ALMOST touching the floor and come back up for a power snatch.

Metcon

Rush Hour (Time)

On the 4:00 x 4 Rounds:

12/9 Cal Row

9 Barbell-Facing Burpees

6 Power Snatches

Rx+ – 135/95#

Rx – 115/80#

Rx Masters – 95/65#

Score slowest round.