CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Strength

Power Clean + Hang Power Clean (8×1 in 20 min. Build from 45% and end at 65% )

Focus on catching slightly above parallel and pause. Drill into muscle memory the high elbows and squat stance.

Metcon

Assault on DT (Time)

5 Rounds:

200m Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rx (135/95)

Rx+ (165/110)