Crossfit Passaic Valley » Workout Of the Day

Monday, July 28, 2025

Rest

4 Rounds for max reps of:
Minute 1 – Air squats
Minute 2 – V ups
Minute 3 – Reverse lunges
Minute 4 – Hang snatch (45#/35#)
Minute 5 – Rest

10 Rounds with a partner for time:
5 Deadlift (255#/175#)
4 Box jump overs (24″/20″)
3 Cleans (185#/135#)

Rest

3 Rounds for time of:
500m Row
25 KB swings (53#/35#)
15 Chest to bar pull ups

For time:
50 Double unders
50 Push ups
50 Double unders
50 Front rack step ups (95#/65#)
50 Double unders
50 Burpees
50 Double unders

Skill / Strength
Split jerk

Conditioning
For time:
30 Wall ball (20#/14#)
-THEN-
4 Rounds of:
Run 300m
3 Wall walks
-THEN-
30 Wall ball (20#/14#)

Rest

For time:
1/2 mile Run
50 Pull-ups
100 Air squats
150 Sit ups
1/2 mile Run

AMRAP in 20 minutes of:
400m Run
21 KB swings (70#/53#)
15 Toes to bar
9 Push ups