CrossFit Valley Forge – Daily WOD

Oly

Squat Clean Hang Squat Clean+Jerk (3×1)

Every 90 Seconds, for 4:30 (3 Sets)
Theses should all be done between 85%-90%

Metcon

Metcon (Time)

5-4-3-2-1

Overhead Squats
The weight should be 65% of your 1 rep max. These will be taken from the ground and you must drop between each drop after each set and reset.

Metcon

Metcon (AMRAP – Reps)

Every 6:00 x 4

Rx+

4 min clock

1 min AMRAP Bar or Ring Muscle Ups

7 Burpee Box Jump Overs 24/20

Calories on AB

Rx

4 min clock

1 min AMRAP Chest to Bar Pull Ups

7 Burpee Box Jump Overs 24/20

Calories on AB

*Score is total Calories on AB
You will work for for minutes of each six minute round and rest for the balance.