Crossfit Passaic Valley » Workout Of the Day

Friday, July 1, 2022

Rest

With a 4 minute clock:
40 Burpees
Max assault bike calories
-THEN-
Rest 4 minutes
-THEN-
With a 8 minute clock:
80 Burpees
Max assault bike calories

For time:
90 Double unders
9 Muscle ups
80 Double unders
8 Muscle ups
70 Double unders
7 Muscle ups
60 Double unders
6 Muscle ups

For time:
100 Wall ball (20#/14#)

Every minute on the minute, 5 Deadlift (275#/185#)

Rest

For time:
Row 1,000m
-THEN-
3 Rounds of:
10 Box jumps (24″/20″)
10 Toes to bar

3 Rounds for time of:
800m Run
15 Two push up lateral bar hop burpees
30 Front rack lunges (95#/65#)

Rest

For time:
21 Body-weight back squats
7 Rope climbs
15 Body-weight back squats
7 Rope climbs
9 Body-weight back squats
7 Rope climbs

Skill / Strength
Snatch

Conditioning
2 Rounds for time of:
21 Pull ups
42 Sit ups
21 Overhead squat (75#/55#)