CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Oly

Metcon (Weight)

On the 1:30 x 5:

1 Pausing Power Clean

1 Power Clean

*2 Second Pause at Knee

*2 Second Pause in Catch

Set 1: 60%

Set 2: 63%

Set 3: 66%

Set 4: 69%

Set 5: 72%

Metcon

Zoolander (AMRAP – Rounds and Reps)

“Zoolander”

AMRAP 15:

30 Double Unders

10 Power Cleans

30 Double Unders

10 Barbell Facing Burpees

Rx+ Barbell – 155/105

Rx Barbell – 135/95

RxM Barbell – 115/85