NHWLC and CFNH invite you to a Mock Olympic Weightlifting Meet on 10/21. Details here: http://crossfitnewhaven.com/blog/mock-weightlifting-meet
Class WOD
Coaches Notes:
Push yourself in the mile TT today. The majority of this test should feel challenging. Run, don't jog, and stay focused on keeping that intensity up!
Warm-up
Pre-WOD Mobility, Warm Up & Dynamic Movement
Pre-WOD Mobility
-- Mix of dynamic stretching & movement targeting the joints, levers and major muscle groups used in today's class.

Coaches' Warm Up & Dynamic Movement
-- To increase your heart rate and core body temperature
-- Specific movements to target the movement functions performed throughout today's class

All of the above will vary from coach-to-coach, and for each day.
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon
Metcon (AMRAP - Rounds and Reps)
8min AMRAP

Fitness
+1 Burpees or Squat Thrust
+1 Alternating Reverse Lunge Steps

Performance
+1 Burpees
+1 Alternating Reverse Lunge Steps

In this workout the reps increase by 1 each round. The lunge step quantities are PER LEG.