Announcements

Barbells for Boobs is THIS Saturday! Both class times will be dedicated to doing “Grace,” but this is also a fundraiser wod, so sign up to join the team or donate and spread the word to help kick cancer’s ass! Visit barbellsforboobs.org and click “join a team” to search for CrossFit ACT Mahwah.

Main – CrossFit

Warm-up

Snatch Complex (75/55) (No Measure)

EMOM 10 Min:
3 Power Snatch
2 Hang Snatch
1 Snatch

Mobility

2 Min Stations, 1 Min per side:
Barbell Quad Smash
Banded Hip Single-Leg Squat
Couch Mobilization

Gymnastics

5 Min Pistol Practice

Metcon

Metcon (Time)

5 Rounds (20 min Cap):
20 Pull-ups
10 Power Snatches (95/65)
20 Supermans
10 Pistols (Alternating)

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