CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Strength

Back Squat (3 Back Squat Waves in 19:30)

In 4:30 or less, complete:

Set 1: 6 Reps @ 72%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

Rest 3 Minutes

In 4:30 or less, complete:

Set 4: 6 Reps @ 78%

Set 5: 4 Reps @ 84%

Set 6: 2 Reps @ 90%

Rest 3 Minutes

In 4:30 or less, complete:

Set 7: 6 Reps @ 84%

Set 8: 4 Reps @ 90%

Set 9: 2 Reps @ 96%

Metcon

Power Move (AMRAP – Rounds and Reps)

AMRAP 10:

6 Power Snatches (75/55)

9 Overhead Squats

12 Box Step Ups (24/20)

Rx+ 95/65, Box Jumps