CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Oly

1 Power Clean + 1 Low Hang P. Clean (E90s x 6)

On the 1:30 x 6 Sets:

1 Power Clean

1 Low-Hang Power Clean

Sets 1-3: 40-50-60% of 1RM Clean

Sets 4-6: Build to a Heavy Compex

Hang onto bar for entire complex.

Metcon

Ecod (3 Rounds for reps)

“Ecod”

3 x AMRAP 4:

6 Burpee Box Jump Overs (24″/20″)

12 Power Cleans

18/14 Calorie Row

Rest 4 Minutes Between

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65

Rx+: Rep Scheme 15-21-27
Start at the beginning of each AMRAP. Score your reps for each round.