CrossFit Valley Forge – Daily WOD

Strength

Overhead Squat (3×5)

Build across all sets. Work up to a heavy 5 rep. Make sure you are getting full range of motion. Please watch attached video for an example of proper technique.

https://www.catalystathletics.com/exercise/79/Overhead-Squat/

Metcon

Metcon (AMRAP – Reps)

Four 3-minute AMRAP’s in 21 Minutes

18 Hang Squat Snatches

18 Burpees over the rower

Max Calorie Row

Rest 3 minutes

15 Hang Squat Snatches

15 Burpees over the rower

Max Calorie Row

Rest 3 minutes

12 Hang Squat Snatches

12 Burpees over the rower

Max Calorie Row

Rest 3 minutes

9 Hang Squat Snatches

9 Burpees over the rower

Max Calorie Row

Rx+

75/45

95/65

115/75

135/95

Rx

65/35

75/45

85/55

95/65