CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Strength

Metcon (Weight)

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 72% of Rep Max Back Squat

Metcon

Rocket Power (Time)

For Time:

21 Bar-Facing Burpees

21 Power Snatches

15 Bar-Facing Burpees

15 Overhead Squat

9 Bar-Facing Burpees

9 Squat Snatches

Rx 95/65

Rx+ 135/95

RxM 75/55