Toy/Gift Card drive for FAFS extended Tuesday December 20th!
“La Forging Elite Fitness” – Baby shower WOD for Tara & Ricky Tuesday 12/20!
Yoga for CF Mahwah Sunday January 8th at 9AM!
Check out the details at www.crossfitmahwah.com/events
 
Warm-up
Fit: Back Squat (3×5 – Add 10lbs from last)
 
Wend: Back Squat (“Squat 5-5-5+ 65%-75%-85% Wendler Max”)
 
Metcon
25 Min
A: Metcon (Time)
“27-21-15-9
Deadlift (185/135)
Bar Facing Burpee
T2Bar”
 
or
 
B: Metcon (Time)
15-12-9
Deadlift
Bar Facing Burpee
Knee Raises
 
Option B is for newer athletes, or athletes who have been off for a while.

 

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