Crossfit Passaic Valley » Workout Of the Day

Monday, December 7, 2020

Rest

Every 5 minutes for 5 rounds:
Run 400m
25 Wall ball (20#/14#)

AMRAP in 4 minutes of:
50 Double unders
25 KB swings (70#/53#)

-Rest 2 minutes-

AMRAP in 4 minutes of:
50 Double unders
25 Push ups

-Rest 2 minutes-

AMRAP in 4 minutes of:
50 Double unders
25 KB swings (70#/53#)

Rest

4 Rounds for time of:
10 Front squats (135#/95#)
15 Pull ups
10 Front squats (155#/105#)
30 Box jumps (24″/20″)

Skill / Strength
Snatch

Conditioning
2k Row for time.

EMOM for 10 minutes:
5 Bench press (bodyweight)
-THEN-
EMOM for 10 minutes:
5 Strict handstand push ups

Rest

3 Rounds for time of:
6 One arm overhead squats (right)
6 One arm overhead squats (left)
12 Toes to bar
800m Run

For time.
1-2-3-4-5-6-7-8-9-10 reps of:
Thrusters (115#/80#)
Box jumps (24”/20”)