CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Metcon

Metcon (3 Rounds for time)

“Hook and Ladder”

[On the 0:00]
1 Round:

30 Lateral Dumbbell Burpees

30 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 5:00]
2 Rounds:

15 Lateral Dumbbell Burpees

15 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 10:00]
3 Rounds:

10 Lateral Dumbbell Burpees

10 Single Dumbbell Hang Clean and Jerks (50/35)