Crossfit Passaic Valley

Thursday, August 24, 2023

5 Rounds for time of:
20 Box jumps (24″/20″)
25 Kettlebell swings (53#/35#)

For time:
50 GHD sit-ups
40 Dumbbell snatch (50#/35#)
30 Chest-to-bar pull-ups
20 Handstand push-ups
10 Cleans (185#/125#)

Run 4 miles for time
Or
Ruck 3 miles for time with a ♀ 30 lb/♂ 45 lb pack

Rest

5×5 Back squat
5×3 Front squat

Complete as many rounds as possible in 20 minutes of:
5 Push jerk, left arm (50#/35#)
5 Push jerk, right arm (50#/35#)
10 Push-ups
15 Calorie row

Rest

Hang squat snatch

For time:
21-15-9
Deadlifts (225#/155#)
9-7-5
Wall walks

10 Rounds for time of:
200m Run
3 Muscle ups