Crossfit Passaic Valley » Workout Of the Day

Wednesday, July 26, 2017

3 Rounds for time of:
10 Dumbbell snatch (75#/50#)
100′ One arm overhead dumbbell carry (75#/50#)
200m Run

AMRAP in 15 minutes of:
10 Front squat (155#/105#)
10 Chest to bar pull ups
10 Handstand push-ups

Rest / Make-up / Mobility

“Helen”
3 Rounds for time of:
400m Run
21 KB swings (55#/35#)
12 Pull ups
♦ compare to 10/23/16 ♦

Run 5K for time.

Rest / Make-up / Mobility

100 Bench press (135#/95#) for time.

Run 400m every time you rack the bar.

AMRAP in 6 minutes of:
50 Double unders
15 Back squats (135#/95#)

2 Rounds for time of:
30 Calorie assault bike
3 Rope climbs

Rest 5 minutes

3 Rounds for time of:
20 Calorie assault bike
2 Rope climbs

Rest / Make-up / Mobility