CrossFit Valley Forge – Daily WOD
Warm-up
Warmup (No Measure)
Mobility and Dynamic Warmup
Strength
Power Clean + Hang Power Clean (E90s x 5 sets)
Start at 50% and end at 70-75%
Metcon
Water Break (3 Rounds for reps)
“Water Break” Part #1
AMRAP 4:00
15 Hang Power Cleans (95/65)
15 Lateral Burpees Over Rower
15 Calorie Row
Rest 4:00
“Water Break” Part #2
AMRAP 4:00
12 Hang Power Cleans (115/85)
12 Lateral Burpees Over Rower
12 Calorie Row
Rest 4:00
“Water Break” Part #3
AMRAP 4:00
9 Hang Power Cleans (135/95)
9 Lateral Burpees Over Rower
9 Calorie Row
Rx+ 27-21-15 rep scheme