Crossfit Passaic Valley » Workout Of the Day

Wednesday, August 16, 2023

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

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

Rest

3 rounds for time of:
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

0:00 – 4:00 Minutes
Max rounds of:
30 Sit ups
60 Double unders
-THEN-
800m Run
-THEN-
4 Rounds of:
15 Box jump overs (24″/20″)
30 Wall ball (20#/14#)

Rest

AMRAP in 18 minutes of:
25 Calorie row
20 Shoulder to overhead (95#/65#)
15 Calorie assault bike
10 Bench press (155#/105#)

100 Chest to bar pull ups for time.
* 200m run every time you break.

For load.
3 Deadlift + 1 Hang clean + 2 Front squats

Rest