Crossfit Passaic Valley

Sunday, December 3, 2023

AMRAP in 15 minutes of:
6 Pull ups
9 Push ups
12 Shoulder to overhead (95#/65#)

Saturday, December 2, 2023

10k Assault bike with a partner for time.

Every 500m one partner must complete:
2 Devil press (100#/70#)
4 Box jumps (24″/20″)

Thursday, November 30, 2023

For time:
5 Rope climbs
-THEN-
3 Rounds of:
15 Strict pull ups
25 GHD sit ups
-THEN-
5 Rope climbs

Wednesday, November 29, 2023

10 rounds for time of:
5 Hang power cleans (155#/105#)
10 Walking lunges

Tuesday, November 28, 2023

Strength
Squat

Conditioning
35/28 Calorie assault bike
25 Burpees
25/18 Calorie assault bike
50 Burpees
15/10 Calorie assault bike
75 Burpees

For time:
10 Deadlift (135#/95#), 1 Wall walk
10 Deadlift (135#/95#), 2 Wall walks
10 Deadlift (135#/95#), 3 Wall walks
10 Deadlift (135#/95#), 4 Wall walks
10 Deadlift (135#/95#), 5 Wall walks
10 Deadlift (135#/95#), 6 Wall walks
10 Deadlift (135#/95#), 7 Wall walks
10 Deadlift (135#/95#), 8 Wall walks
10 Deadlift (135#/95#), 9 Wall walks
10 Deadlift (135#/95#), 10 Wall walks