Legs…G’bye

CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Strength

Metcon (Time)

For Time:

10 Squat Cleans (45%)

8 Squat Cleans (55%)

6 Squat Cleans (65%)

4 Squat Cleans (75%)

2 Squat Cleans (85%)

Time Cap: 10 min

Metcon

IHop (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

5 Power Cleans

5 Hang Squat Cleans

5 Squat Cleans

Rx 135/95

Rx+ 155/105

RxM 115/80
Stagger start on Dubs and Power Cleans if needed.