Monday WOD

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!
 
Front Squat Monday
Warm-up
Weightlifting
20 Min on Clock
 
Front Squat (4x10 (50% 1rm + 10lbs))
 
Skill
Muscle Up Progressions
- Rings at Rig, on Toes, work on turn over
- Work on Pulling to Chest in False Grip
- False Grip Ring Rows
 
"WOD" Workout Of The Day
Linch Pin Test 2 (Time)
3 Rounds for Time:
5 Ring Muscle Ups
10 Squat Cleans (135/95#)
20 Box Jumps (24/20)

Cleans: Pick a weight you can  cycle 3-5 Reps before putting down.

SCALED
3 Rounds for Time:
5 Muscle-up Progressions
10 Squat Cleans
20 Box Jumps

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