Crossfit Passaic Valley » Workout Of the Day

Friday, October 2, 2020

Rest

4 Four minute rounds of:
300m Run
-THEN
AMRAP of:
15 Hang power snatch (75#/55#)
30 Double unders

EMOM for 20 minutes:
3 Back squat (80% BW)

For time:
1,000m Row
21 Shoulder press (95#/65#)
750m Row
21 Push press (95#/65#)
500m Row
21 Push jerk (95#/65#)

Rest

AMRAP in 22 minutes of:
5 Front squats (135#/95#)
10 Two push up burpees
15 Sit ups

For time:
1 Mile run
-THEN-
7 Rounds of:
7 Box jumps (24″/20″)
14 Kettlebell swings (70#/53#)

Rest

AMRAP in 11 minutes of:
7 Overhead squats (95#/65#)
7 Toes to bar

5 Rounds for time of:
12 Deadlift (155#/105#)
25 Double unders
9 Hang power clean
25 Double unders
6 Shoulder to overhead
25 Double unders