Crossfit Passaic Valley » Workout Of the Day

Tuesday, June 30, 2026

AMRAP in 3 minutes of:
1 Rope climb
9 Thrusters (95#/65#)

Rest 3 minutes. Repeat for a total of 5 cycles. Start each cycle where you left off.

Rest

Bench press

For time:
50 Double unders
30 Deadlift (155#/105#)
100 Double unders
30 Hang power cleans (155#/105#)
150 Double unders
30 Push jerk (155#/105#)

Rest

3 rounds for time of:
10 Power snatch (135#/95#)
50 Wall ball (20#/14#)

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

Repeat for three cycles.

21-15-9 reps of:
Calorie row
KB swings (53#/35#)
Calorie bike
Sit ups
Thrusters (75#/45#)

Rest

3 Rounds for time:
30 Shoulder to overhead (95#/65#)
30 Pull ups
Run 400m