Announcements

**Friday 7:30am (not 7am) Class will complete the Hero Wod, Bert, at 400 Swedesford Road, Berwyn, PA, 19312 (old HHGreg). No max on number of participants!
**This is the only class on Friday, Saturday, and Sunday
**See you there!

CrossFit Valley Forge – Daily WOD

View Public Whiteboard

Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Home Gym

Metcon (4 Rounds for time)

“Dirt Devil”

On the 4:00 x 4 Rounds:

5 Devil Presses (50’s/35’s)

10 Over-and-Back Hops Over Dumbbells

15 Double Dumbbell Squats (50’s/35’s)

10 Over-and-Back Hops Over Dumbbells

5 Devil Presses (50’s/35’s)

Oly

Metcon (Weight)

Snatch Complex

On the 2:00 x 5 Sets:

1 Low Hang Power Snatch

1 Power Snatch

1 Low Hang Squat Snatch

1 Squat Snatch

**Can drop but must pick weight back up within 3 seconds

Set 1: 63% of 1RM Snatch

Set 2: 66% of 1RM Snatch

Sets 3-5: 69% of 1RM Snatch

**Or go by feel!

Metcon

Dirt Devil (4 Rounds for time)

“Dirt Devil”

On the 4:00 x 4 Rounds:

5 Devil Presses (50’s/35’s)

10 Over-and-Back Hops Over Dumbbells

15 Double Dumbbell Squats (50’s/35’s)

10 Over-and-Back Hops Over Dumbbells

5 Devil Presses (50’s/35’s)