Crossfit Passaic Valley » Workout Of the Day

Tuesday, August 22, 2023

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

Rest

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