Crossfit Passaic Valley » Workout Of the Day

Saturday, April 2, 2022

AMRAP 20 minutes of:
200m Run
5 Pull ups
10 Push ups
15 Air squats

Rest

10-9-8-7-6-5-4-3-2-1 reps for time of:
Toes-to-Bar
Devil Press (50# /35#)

Strength
Back squat

Conditioning
With a 6 minute clock:
3 Rounds of:
21 Double unders
7 KB swings (70#/55#)
-THEN-
As many thrusters (135#/95#) in the time remaining

For time:
50 Calorie assault bike
40 Push ups
30 Pull ups
20 Box jump overs (24″/20″)
30 Pull ups
40 Push ups
50 Calorie assault bike

Rest

For time:
800m Run
40 Dumbbell snatch (50#/35#)
600m Run
30 Dumbbell snatch (50#/35#)
400m Run
20 Dumbbell snatch (50#/35#)

With a partner and weighted vest for total time.
50 Pull ups
-THEN-
10 Rounds of:
50′ Walking lunge
10 Step ups
50′ Walking lunge
-THEN-
50 Pull ups

Rest

Clean & jerk