Crossfit Passaic Valley » Workout Of the Day

Monday, July 2, 2018

Rest / Make-up / Mobility

100 Burpees for time.

*EMOM perform 3 deadlift (315#/225#)

For time:
800m Run
-THEN-
21-15-9 reps of:
Overhead squats (95#/65#)
Pull ups
-THEN-
800m Run

Rest / Make-up / Mobility

Conditioning
Run 1 mile for time.

Strength
Back squat

5 Rounds for time of:
1,000m Assault bike
12 Clean & jerk (135#/95#)

4 Rounds for time of:
400m Run
30 Sit ups
15 Box jumps (24″/20″)

Rest / Make-up / Mobility

6 Rounds with a partner for time:
30 push press (95#/65#)
30 pull ups
30 kb swings (70#/53)

21-18-15-12-9-6 and 3 rep rounds for time of:
Front rack lunge steps (95#/65#)
Thruster (95#/65#)
200m Run