CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Home Gym

Metcon (Time)

2 Rounds:

20 Double Dumbbell Push Jerks (50’s/35’s)

4 Rounds of “Cindy”

800m Run

Metcon

Metcon (6 Rounds for time)

[On the 0]: 21 Power Cleans (115/85)

[On the 2]: 21 Box Jump Overs (24″”/20″”)

[On the 4]: 15 Power Cleans (115/85)

[On the 6]: 15 Box Jump Overs (24″”/20″”)

[On the 8]: 9 Power Cleans (115/85)

[On the 10]: 9 Box Jump Overs (24″”/20″”)
Modify to 15-12-9 if needed.

Metcon

Slumber Party (Time)

“Slumber Party”

2 Rounds:

20 Push Jerks

4 Rounds of “Cindy”

800 Meter Run

Rx 95/65

Rx+135/95