CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Metcon

Bike Drop (Time)

“Bike Drop” (Individual)

For Time (30 Minute Cap):

25/18 Calorie Bike

25 Power Snatches (75/55)

25 Thrusters (75/55)

25/18 Calorie Bike

20 Power Snatches (95/65)

20 Thrusters (95/65)

25/18 Calorie Bike

15 Power Snatches (115/85)

15 Thrusters (115/85)

25/18 Calorie Bike

10 Power Snatches (135/95)

10 Thrusters (135/95)

25/18 Calorie Bike

5 Power Snatches (155/105)

5 Thrusters (155/105)