CrossFit Valley Forge – Daily WOD
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.