Crossfit Passaic Valley » Workout Of the Day

Thursday, March 23, 2017

3 Rounds for time of:
400m Run
21 Weighted sit ups
12 KB swings (70#/53#)

AMRAP in 30 minutes of:
10 Front squats (135#/95#)
10 Bench press (185#/130#)
10 Pull ups
10 Hip extensions
20 Calorie assault bike

4 Rounds of:
2 Rope climbs
20 Pistols (alternating)
40 Double unders
Rest 3 minutes

Rest / Make-up / Mobility

AMRAP in 20 minutes of:
5 Pull ups
10 Push ups
15 Sit ups

Workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Rest / Make-up / Mobility

EMOM for 20 minutes:
5 Burpees
Max wall ball (20#/14#) – ODD MINUTES
Max strict pull ups – EVEN MINUTES

5 Rounds (each for time) of:
10 Deadlift (225#/155#)
10 Handstand push ups
2 Minute rest

All classes cancelled today. Try to stay off of the road as to not interfere with emergency vehicles and the ongoing snow removal.