Nail Biter

CrossFit Valley Forge – Daily WOD

View Public Whiteboard

Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Metcon

Metcon (Weight)

Every 2:30 x 5, Complete 1 Round of DT

(12 DL, 9 HPC, 6 PJ)

**Goal is Unbroken or few sets as possible**

Round 1: 45% of C&J

Round 2: 50%

Round 3: 55%

Round 4: 60%

Round 5: 65%

Rx+ All 5 Rounds Unbroken at %’s

Metcon

Nail Biter (4 Rounds for reps)

4 Rounds:

1:00 – Toes to Bar

1:00 – Power Snatches

1:00 – Thrusters

1:00 – Power Clean and Jerk

2:00 – Rest

Rx 75/55

Rx+ 95/65