Friday WOD

Happy New Year! Let's make 2017 amazing!
Please see the events page on www.crossfitmahwah.com, for details and sign up information!
The Intramural Open is coming! Team Captains have been chosen and names have been picked! Check out the whiteboard in the big room!
 
Warm-up
 
Weightlifting
20 Minutes
Deadlift (3-3-3-3-3-3 - start at 65%)
Progressive lift. By 4th or 5th set close to 95-100%
All based on How you feel.
 
WOD
12 Minutes
 
 (Distance)
3 Min Max Row "Distance"
100% effort
 
Rest 90 Sec

 
 (AMRAP - Reps)
3 Min Max KB Swing (Russian)
RX 1.5/1 RX+ 2/1.5

Rest 90 Sec

 
(AMRAP - Reps)
3 Min Max Ring Row

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