CrossFit Valley Forge – Daily WOD

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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