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, for details and sign up information!
Information to follow on the Intramural Open!

Perf: Bench Press (3-3-3+ 70%-80%-90%)
Fit: Bench Press (3×5 (add 5lbs From Last))
Cycling is the name of the game. Keep it LIGHT enough to complete large sets and Unbroken rounds.
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