W.O.D. Jul 30, 2014

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Yoga is now available as a $20 add on to any membership that isn't Unlimited. Email aaron@CrossFitNewHaven.com to sign up!
1RM BACK SQUAT DAY!
Warm-up
Coaches Warm Up & Dynamic Movement Prep
Weightlifting
BS: Back Squat (5.3.2.1.1 - rest 2 - 3min between sets )
Most of today's work will be done here. Don't rush. Chest up, weight in heels, drive out of the bottom.
WOD
WOD: Trial Class (AMRAP - Rounds and Reps)
10min AMRAP
--Performance--
6 Burpees
9 Box Jumps 24/20
12 KBS 53/35

--Fitness--
6 Squat Thrusts
9 Box Jumps
12 KBS
Yes, this is the WOD the trial class does on Saturday mornings at 8am.