Crossfit Passaic Valley » Workout Of the Day

Sunday, July 18, 2021

5 rounds for time of:
800m run
30 KB swing (70#/53#)
30 pull-ups

5 Rounds of:
10 Deadlift (275#/185#)
20/14 Push ups
30 Sit ups
Every 3 minutes run 200m

Rest

Skill
Handstand

Conditioning
4 Rounds for time of:
500m Row
25 Wall ball (20#/14#)

For time:
80 Double unders
800m Run
80 Burpees
800m Run
80 Double unders

Every 2 minutes for as long as possible complete:

From 0:00-2:00
2 Rope climbs
2 Front squats (185# / 135#)

From 2:00-4:00
2 Rope climbs
4 Front squats (185# / 135#)

From 4:00-6:00
2 Rope climbs
6 Front squats (185# / 135#)

Continue adding 2 reps to the front squat each interval for as long as you are able.

Rest

Partner “Running Cindy”

As many rounds as possible in teams of two of:
5 Pull ups
10 Push ups
15 Squats

While one partner runs 800m.

5-10-15-20-25-30 reps for time of:
KB swings (70#/53#)
Box jump overs (24″/20″)

Every 5 minutes run 300m.

Rest