CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Metcon

Metcon (AMRAP – Rounds)

On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing Overhead Squats (3s) (50% of 1RM Snatch)

Minute 2 : 12/9 Calorie Row

Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)

Minute 4: Handstand Walk Practice or 2 Wall Walks

Minute 5: 10 Burpees

20 out of 20 successful rounds is best score. If you miss reps in a round, round will not be successful.

Accessory Work

Barbell Hip Thrust (3×12 )

Keep it light