CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Daily Mobility and Activation

Metcon

Metcon (5 Rounds for reps)

“Kansas City”

5 x 3:00 AMRAP, Resting 1:00 between:

AMRAP 3 Minutes:

6 Burpees

8 Alternating Single Arm Squat Cleans

10 Lateral Over-And-Back DB Hops*

*New standard: Hopping over and back = 1 rep

Metcon (5 Rounds for reps)

“Kansas City” (No Equipment Version)

5 x 3:00 AMRAP, Resting 1:00 between:

AMRAP 3:

6 Burpees

8 Odd-Object Squat Cleans

10 Lateral Over-And-Back Odd-Object Hops