Crossfit Passaic Valley » Workout Of the Day

Wednesday, August 30, 2023

Max bodyweight clean & jerk in 15 minutes.
EMOM 5 Box jump overs (24″/20″)

5 Rounds for time of:
50 Double unders
40 Sit ups
300m Row
200m Run
10 Calorie assault bike

Rest

5 Rounds of Cindy for time.
-THEN-
5 Minutes to establish a heavy deadlift.
-THEN-
5 Rounds of Cindy for time.

Five rounds for time of:
50′ Overhead walking lunges (45#/35#)
21 Burpees

Rest

5 Rounds for time of:
20 Box jumps (24″/20″)
25 Kettlebell swings (53#/35#)

For time:
50 GHD sit-ups
40 Dumbbell snatch (50#/35#)
30 Chest-to-bar pull-ups
20 Handstand push-ups
10 Cleans (185#/125#)

Run 4 miles for time
Or
Ruck 3 miles for time with a ♀ 30 lb/♂ 45 lb pack

Rest