Crossfit Passaic Valley » Workout Of the Day

Wednesday, April 8, 2026

3 Rounds for time:
20 Shoulder to overhead (95#/65#)
2 Wall walks
300m Run

As many squat cleans (165#/115#) as possible in 10 minutes.
At the top of every minute perform 10,9,8,7,6,5,4,3,2,1 burpees.

Rest

For time:
1,500m Row
150 Double unders
15 Deadlift (275#185#)

For time:
800m Run
50 Thrusters (135#/95#)
50 Pull ups

Partition the thrusters and pull-ups as needed.

Rest

21-15-9 reps for time of:
Toes to bar
Assault bike calories

-THEN-
10 Minutes rest
-THEN-

2 Rounds of:
20/15 Calorie assault bike
20 KB swings (70#/53#)

Alternating EMOM for 20 minutes:
5 Strict pull ups
1 Snatch

3 Rounds for time of:
300m Run
15 Back squats (185#/135#)
10 Box jumps (24″/20″)

Rest