Wednesday WOD @ CrossFit Mahwah

Happy New Year! Let's make 2017 amazing!
Next CF Mahwah Yoga session at Zen Family Yoga is January 8th at 9:00AM.
Toes To Bar and Pull-Up session Sunday January 8th at 10:15AM
Hip Mobility Seminar with Keith Wittenstein January 29th!
Please see the events page on www.crossfitmahwah.com, for details and sign up information!
Information to follow on the Intramural Open!
 
 
Weightlifting
Perf: Bench Press (3-3-3+ 70%-80%-90%)
 
Fit: Bench Press (3x5 (add 5lbs From Last))
 
Metcon
Cycling is the name of the game. Keep it LIGHT enough to complete large sets and Unbroken rounds.
 
All: 
AMRAP 11 Min:
7 Hang Power Snatch RX 75/45 Rx+ 105/75
17 OH Squats RX 75/45 Rx+ 105/75 (Rx+)
45 DU or 90 SU
 
SUB: OH Squats - Front Squats
Sub: Single under

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