CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Oly

1 Power Snatch + 2 OHS (Build to a Heavy Complex E2MOM x5)

Set #1 – 60%

Set #2 – 65%

Set #3+4+5 – Build to a heavy complex for the day.

Metcon

Bartender (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Rx Barbell – 95/65

Rx+ Barbell – 115/85

RxM Barbell – 85/55