Crossfit Passaic Valley » Workout Of the Day

Monday, March 23, 2026

Rest

4 Rounds for time of:
20 Overhead squats (115#/75#)
20 Box jumps (24″/20″)

21-18-15-12-9-6-3 reps of:
Power cleans (115#/75#)
Toes to bar
Burpees

Rest

For time:
1,000m Row
30 Push ups
15 Bench press (155#/105#)
100 Sit ups
30 Push ups
15 Bench press (155#/105#)
1,000m Row

For time:
21 Back squat (bodyweight)
7 Rope climb
15 Back squat (bodyweight)
7 Rope climb
9 Back squat (bodyweight)
7 Rope climb

AMRAP in 17 minutes of:
7 Deadlift (100#/70#)
70′ Farmers carry (100#/70#)
70 Double unders

Rest

AMRAP in 20 minutes of:
5 Pull-ups
10 Wall-ball (20#/14#)
15 Kettlebell swings (70#53#)

CrossFit Open WOD 26.2

For Time:
2 Rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1

2 Rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2

2 Rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

Time cap: 16 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43,52,61 kg)