Crossfit Passaic Valley » Workout Of the Day

Friday, June 14, 2024

Rest

4 Rounds for time of:
20/14 Calorie assault bike
15 Bench press (135#/95#)
50 Double unders

Strength
Split jerk

Conditioning
2K Row for time.

4 Rounds for time of:
20 Wall ball (20#/14#)
30′ Handstand walk
400m Run

Rest

With a 6 minute clock:
800m Run
Max burpee box jump overs (24″/20″)

Repeat for three cycles.

5 Rounds for time of:
15 Thrusters (95#/65#)
10 Dumbbell ground to overhead (50#/35#)
10 Chest to bar pull ups

Rest

AMRAP in 5 minutes of:
Max calorie row
-Rest 1 minute-
AMRAP in 5 minutes of:
Sit ups
-Rest 1 minute-
AMRAP in 5 minutes of:
Max rope climbs

With a 20 minute clock, 15 squat cleans for max load.