CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Strength

Deadlift (3-1-3-1-3-1)

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 Reps @ 70%

1 Rep @ 85%

Metcon

Hangnail (AMRAP – Rounds and Reps)

AMRAP 20:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Row

20 Barbell-Facing Burpees

15 Deadlifts (205/145)

Alt DB Hang C&J by 5 Left, 5 Right, until finished.

Rx+ 245/165

RxM 165/110; 35/20