Crossfit Passaic Valley » Workout Of the Day

Sunday, January 14, 2024

For time:
100 Double-unders
50 Calorie row
25 Weighted box step-ups (50#/35#)

AMRAP with a partner in 20 minutes of:
10-20-30-40-50-60-70-80 etc…
Calorie assault bike
Devil press

Rest

Skill / Strength
Muscle up

Conditioning
AMRAP with a partner in 20 minutes of:
10-20-30-40-50-60-70-80 etc…
Calorie assault bike
Devil press

Snatch

AMRAP in 4 minutes of:
10 Back squats (135#/95#)
10 Toes to bar

Rest 4 minutes, THEN,

AMRAP in 4 minutes of:
10 Back squats (135#/95#)
10 Strict pull-ups

Rest

Light, But Dirty Linda
24-21-18-15-12-9-6-3 reps for time of:
Bodyweight deadlift
¾ Bodyweight bench press

For time:
30 Wall ball (20#/14#)
-THEN-
4 Rounds of:
Run 200m
15 Push press (95#/65#)
-THEN-
30 Wall ball (20#/14#)

Rest