Christmas Crippler Saturday December 17th! Information on heats to follow!
Yoga – Sunday January 8th at 9AM at Zen Family Yoga!
Check out the details at www.crossfitmahwah.com/events

Warm-up

Weightlifting
Fit: Shoulder Press (3×5 (add 5lbs from last))
Wend: Shoulder Press (“Wendler Press Deload 5-5-5 40%-50%-60%”)

All: Metcon (Time)
For Time
50 Cal Row Buy-in

5-10-15-20-25-20-15-10-5
DB Hang Power Clean (AHAP)
Lunges (Step Back-In Place)

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