CrossFit Valley Forge – Daily WOD
Warm-up
Warmup (No Measure)
Mobility and Dynamic Warmup
Strength
Overhead Squat (EMOM 10)
On the Minute x 10:
Minutes 1-5 – 1 Pausing OHS(3s) + 1 OHS
Minutes 6-10 – 1 OHS
Set #1 – 50% of estimated 1RM OHS
Set #2 – 52%
Set #3 – 54%
Steadily climb from here, never coming close to failing.
Metcon
High Noon (Time)
For Time:
5 Rounds, resting 1:00 between:
15/12 Calorie Row
9 Overhead Squats (95/65)
6 C2B
Rx+ (115/80), 3 Bar Muscle Ups