Crossfit Passaic Valley » Workout Of the Day

Tuesday, October 21, 2025

EMOM for 10 minutes:
1 Power clean
2 Front squats
1 Hang clean

Rest

4 Rounds for time of:
10 Bench press (155#/105#)
20 KB swings (70#/53#)
200m Run

As many rounds as possible with a partner in 16 minutes of:
30 Double unders / 60 Singles
10 Chest to bar pull ups
5 Thrusters (155#/105#)

Rest

Strength
Front squat

Conditioning
3 rounds for time of:
20 Hang power snatch (95#/65#)
15 Calorie row
10 Over the rower burpees

4 Rounds for time of:
200m Run
10 Box jump overs (24″/20″)
15 Toes to bar

21-15-9-15-21 reps for time of:
Wall ball (20#/14#)
After every round, complete:
12 Sandbag squats (95#/65#)
6 Clean & jerk (135#/95#)

Rest

For time:
150 Double unders
125 Sit ups
100 Air squats
75 Deadlift (115#/80#)
50 Push ups
25 Hang squat cleans (115#/80#)