Crossfit Passaic Valley » Workout Of the Day

Wednesday, April 9, 2025

Strength
Squat

Conditioning
Max bench press in 2 minutes.
(135#/95#/65#)

3 Rounds for time (one for his wife and two for his children left behind):

40 KB Swings (70#/53#)
40 Box Jumps (24″/20″)
40 Thrusters (65#/45#)
40 Hand release push-ups

The 4 movements represent Chris’s 4 tours in Iraq and the total reps for each round equal 160 representing Chris’s confirmed kills.

Rest

4 rounds for time of:
20 Power snatch (95#/65#)
50 Double unders

5 Rounds for time of:
18 Wall ball (20#/14#)
15 KB swings (53#/35#)
12 Burpees

Rest

5 Rounds for time of:
3 Rope climbs
300m Run

3 Rounds for time:
600m Row
9 Strict handstand push ups
12 Burpee box jump overs (24″/20″)

Strength
Squat

Conditioning
For time:
30 Deadlift (165#/115#)
60 Sit ups
30 Front squats (165#/115#)

Rest