CrossFit Valley Forge – Daily WOD
Warm-up
Warmup (No Measure)
Mobility and Dynamic Warmup
Strength
Back Squat (Complete the rep scheme in 13 min)
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:00): 1 Rep @ 104%
Set 7 (On the 10:00): 1 Rep @ 107%
Set 8 (On the 11:00): 1 Rep @ 107%
Set 9 (On the 12:00): 1 Rep @ 107%
Metcon
Black and Tan (Time)
3 Rounds:
9 Power Cleans (115/80)
7 Ghd Sit-ups (x2 Abmat Sit-ups)
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Ghd Sit-ups (x2 Abmat Sit-ups)
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Clusters (75/55)
7 Ghd Sit-ups (x2 Abmat Sit-ups)
5 Lateral Barbell Burpees
**Both GHDSU and Abmat Sit-ups are RX. Choose one or the other.