Wednesday WOD

Happy New Year! Let's make 2017 amazing!
Hip Mobility Seminar with Keith Wittenstein January 29th!
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!
 
 
Warm-up
 
Weightlifting
Fit: Front Squat (3x5 (add 10lbs form last))
 
Perf: Front Squat ( 5-3-1+ 75%-85%-95%)
 
 

WOD

EMOM 5 Min
12 Bar-Facing Burpees

Then (No Rest)

3 Min AMRAP
Hang Power Clean (@65% Clean)

Score is total number of Reps

Scale down number of burpees if you cannot complete the prescribed number of burpees in <:45 seconds. This is 100% Effort. It SHOULD be hard. "
Hang Power Clean (3 min AMRAP)
 

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