CrossFit Valley Forge – Daily WOD

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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