Crossfit Passaic Valley » Workout Of the Day

Thursday, August 31, 2017

21-15-9 reps of:
Calorie row
KB swings (53#/35#)
Calorie bike
Sit ups
Thrusters (75#/45#)

5 Rounds for time of:
Run 400m
20 Burpees
10 Chest to bar pull ups

EMOM for 15 minutes:
1 Snatch hi-pull + Hang snatch + Overhead squat

Rest / Make-up / Mobility

3 rounds for time of:
10 Power cleans (185#/135#)
50 Wall ball (20#/14#)l

3 Rounds for time:
30 Shoulder to overhead (95#/65#)
30 Pull ups
Run 400m

Rest / Make-up / Mobility

5 Rounds of:
10 Deadlift (135#/95#)
10 Push ups
-THEN-
800m Run
-THEN-
5 Rounds of:
10 Deadlift (135#/95#)
10 Push ups

For time:
10-8-6-4-2 reps of:
Thrusters (155#/105#)
5-4-3-2-1 reps of:
Rope climbs

3 Rounds of:
500m Row
20 Burpees
30 Sit ups
40 Double unders