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
“Shoulder Mobility
Then:
3 Rounds
30 Second Airdyne Sprint
20 Walking Lunges
10 Plank-Rotate-Side Hold”
 
Metcon
(Cap 25)
(Time)
2 Rounds
25 Man-Makers AHAP
25 KB Swings (American) 2/1.5 Pood (70/53)

 
Man Maker:
1 Push Up – Right Row, Left Row – Squat Clean to Press = 1 Rep

 

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