CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Metcon

PowerPoint (Time)

For Time:

15 Power Snatches (95/65)

500/400 Meter Row

12 Power Snatches (115/85)

500/400 Meter Row

9 Power Snatches (135/95)

500/400 Meter Row

9 Rope Climbs (15′)

9 Power Snatches (135/95)

500/400 Meter Row

12 Power Snatches (115/85)

500/400 Meter Row

15 Power Snatches (95/65)

500/400 Meter Row

Time Cap: 30 Min