Leg Work

CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Oly

3 Position Power Snatch (E90s complete 1 complex x 6 set. Build across. )

High Hang

Hang (down to above knee cap)

Ground

Metcon

Leg Work (Time)

On the 4:00 x 5 Rounds:

6 Burpee Box Jump Overs (30″/24″)

9 Dumbell Thrusters

12/9 Calorie Row

Rx+ 50/35s

Rx 35/20s

Score slowest time.