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
Shoulder Mobility, Hip Mobility
Then Review Power Cleans and KB Swing
Get Ready for the La Forge Baby WOD!!
 
Metcon (AMRAP – Rounds and Reps)
“””La Forging Elite Fitness”” (30 Min Clock)

Partner-Cash-in:
50 Slam Ball Side Passes (Total)
2000 Row (500m Intervals, 1 Rower)
then
AMRAP in Remaining Time: (Individual)
7 Power Cleans (135/95)
29 KB Swing (2 Pood/1.5)
20 Ball Slams
17 Push Up

 

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