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
 
Clean COMPLEX-Every 2 Minutes for 20 Min: 
5s Hold Right Below Knee + Hang Clean + Front Squat + Hang Clean
 
Do not let go of the bar until the last movement. Start at 70% 1RM Clean and add weight each round. If you fail stay at the previous successful complex for the remainder of the rounds left.
 
Metcon
20 Min Cap
 
5 Rounds For Time

12 Deadlift RX(205/125) Rx+(255/175)
6 Broad Jump (Length of Bar)
15 Toes 2 Bar

 

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