Friday

Battleground, Norwalk – Level 1

In lieu of class on Saturday – we will have a series of seminars at Norwalk. We will kick things off with the Lurong weigh ins at 8 followed by:
Nutrition- 9-10
Achieving CrossFit goals 10-11
Mobility 11-12
Recovery 12-1
You are welcome to workout at 8 while we are doing the weigh ins but you must be done by 9.

Weightlifting

Snatch Pull (3×6-8 at 70-80% of snatch)

Clean Pull (3×6-8 with pause at the knee)

Metcon

Metcon (12 Rounds for reps)

12 min emom

5 thrusters/5 toes to bar. 95/65

Cooldown

Endurance

Metcon (Time)

30-45 of run/row/bike

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