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Announcements

Barbells for Boobs is TOMORROW! Both class times will be dedicated to doing “Grace,” but this is also a fundraiser wod, so sign up to join the team at barbellsforboob.org (search for CrossFit Mahwah).

NOTE: Morning classes will be CANCELED Monday, October 14, for Columbus Day. Evening classes are as normally scheduled.

Main – CrossFit

Warm-up

Row & Swing (No Measure)

EMOM 12 Min:
Odd: 10 Calorie Row
Even: 8 KB Swings (55/35)

Mobility

Shoulder Capsule Mobility
Classic Triceps and Lat Stretch
Barbell Shoulder Smash

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:
200m Run w/ Medball
5 Handstand Push-ups
10 Deadlifts (185/135)
20 Bar-facing Burpees

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