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
Hips/Hamstrings Focus

Weightlifting
Fit: Deadlift (3×5 (Add 15lbs from last lift))
One weight at 3×5, DO NOT build each set
Wend: Deadlift (“Wendler Deadlift Deload 5-5-5 40%-50%-60%”)

Metcon
3 Rounds
(AMRAP – Rounds and Reps)

5 Min AMRAP
10 Reps Each S/A DB G2OH 45/25
15 m Bear Crawl
20 DU

1 minute Rest

5 Min AMRAP
10 Reps Each S/A DB G2OH 45/25
15 m Bear Crawl
20 DU

1 minute Rest

5 Min AMRAP
10 Reps Each S/A DB G2OH 45/25
15 m Bear Crawl
20 DU

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