CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Metcon (Weight)

6 Sets:

1 Tempo Clean Pull

1 Clean Pull

1 Power Clean

Sets 1-2: 70%

Set 3-4: 75%

Sets 5-6: 80%

Tempo Clean Pull is 5s up to Pockets, then aggressively shrug

Complete 4 sets building to 70% as a warmup.

Metcon

Low Tide (3 Rounds for reps)

AMRAP 5:

Buy-In: 700 Meter Row

7 Squat Cleans (95/65)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 500 Meter Row

5 Squat Cleans (115/85)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 300 Meter Row

3 Squat Cleans (135/95)

25 Double Unders