Crossfit Passaic Valley » Workout Of the Day

Sunday, August 20, 2017

3 rounds for time of:
400m Run
15 Pull ups
50 Squats
15 Pull ups

AMRAP in 6 minutes of:
8 Power clean (135#/95#)
8 Bar facing burpees

Rest 2 minutes

AMRAP in 6 minutes of:
8 Push jerk (135#/95#)
8 Box jump overs (24″/20″)

Rest 2 minutes

AMRAP in 6 minutes of:
8 Front rack lunge (135#/95#)
8 Toes to bar

Rest / Make-up / Mobility

Every 6 minutes for 24 minutes:
3 Strict muscle ups
60 Double unders
30 Overhead walking lunge steps (45#/25#)

Back squat

For time:
400m Run
21 Bench press (155#/105#)
21 Sit ups
21 KB swings (70#/53#)
21 Push jerk (95#/65#)

600m Run
15 Bench press (155#/105#)
15 Sit ups
15 KB swings (70#/53#)
15 Push jerk (95#/65#)

800m Run
9 Bench press (155#/105#)
9 Sit ups
9 KB swings (70#/53#)
9 Push jerk (95#/65#)

Rest / Make-up / Mobility

6 Rounds for time of:
300m Row
6 Deadlift (315#/225#)
9 Pull ups

AMRAP in 25 minutes of:
200m Run
100′ OHWL (45#/25#)
50 Sit ups
40 KB swings (70#/53#)
30 Burpees
20 Box jumps (24″/20″)
10 HSPUs

Rest / Make-up / Mobility