CrossFit Valley Forge – Daily WOD
Warm-up
Warmup (No Measure)
Mobility and Dynamic Warmup
Strength
Beast Builder V1 (Weight)
On the Minute x 6:
Min #1 – 6 Hang Squat Cleans + 1 Push Jerk
Min #2 – 5 Hang Squat Cleans + 2 Push Jerks
Min #3 – 4 Hang Squat Cleans + 3 Push Jerks
Min #4 – 3 Hang Squat Cleans + 4 Push Jerks
Min #5 – 2 Hang Squat Cleans + 5 Push Jerks
Min #6 – 1 Hang Squat Clean + 6 Push Jerks
Barbell Loading – 55% of 1RM Clean and Jerk
Complete at 58% compared to 55% last time.,
Metcon
Heartburn (Time)
1 Mile Run, directly into:
7 Rounds of the “Bergeron Beep Test”
1 Round of “BBT”:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees