Crossfit Passaic Valley » Workout Of the Day

Sunday, October 26, 2025

Strength
Weighted pull up

Conditioning
For time:
1,000m Row
50 Wall ball (20#/14#)
30 Box jumps (24″/20)

100 Hang power snatch (75#/55#) for time.

EMOM perform 5 burpees

Rest

Strength
Front squat

Conditioning
AMRAP in 10 minutes of:
1+ Wall walk
30 Double unders

AMRAP in 13 minutes of:
5 Toes to bar
50′ Plate push (45#/35#)
5 Sandbag cleans (95#/65#)
50′ Sandbag walking lunges (95#/65#)

10 Toes to bar
50′ Plate push (45#/35#)
10 Sandbag cleans (95#/65#)
50′ Sandbag walking lunges (95#/65#)

15 Toes to bar
50′ Plate push (45#/35#)
15 Sandbag cleans (95#/65#)
50′ Sandbag walking lunges (95#/65#)

20 Toes to bar
50′ Plate push (45#/35#)
20 Sandbag cleans (95#/65#)
50′ Sandbag walking lunges (95#/65#)

EMOM for 10 minutes:
1 Power clean
2 Front squats
1 Hang clean

Rest

4 Rounds for time of:
10 Bench press (155#/105#)
20 KB swings (70#/53#)
200m Run

As many rounds as possible with a partner in 16 minutes of:
30 Double unders / 60 Singles
10 Chest to bar pull ups
5 Thrusters (155#/105#)

Rest