Christmas Crippler Saturday December 17th! Check your email for heats. Potluck holiday celebration and Secret Santa to follow the Crippler!
Toy/Gift Card drive for FAFS until 12/16
Yoga for CF Mahwah Sunday January 8th at 9AM!
Check out the details at www.crossfitmahwah.com/events
 
Warm-up
 
Weightlifting
Fit: Bench Press (3×5 (Add 5lbs from last))
 
Wend: Bench Press (“Wendler Bench Deload 5-5-5 40%-50%-60%”)
 
Metcon (AMRAP – Reps)
For 24 Min

MIN 1: :30 Max Calorie Airdyne
MIN 2: :30 Air Squats
MIN 3: :30 Slam Ball Ground 2 Over Shoulder (Alternate)

Rest the remainder of the minute. Score is total calories+ Air Squats + total G2Shoulder .

 

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