CrossFit Valley Forge – Daily WOD

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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