Friday, October 4th, 2013

CrossFit 307 is proud to announce that one of it's own is now also one of Mills Finest!  Can you guess who it is?  Congratulations, Officer!

Strength:  Muscle Snatch 3x5

WOD:  Open WOD 11.3


Squat Clean and Jerk (165/105)

Clean is one rep and jerk is one rep.  Must get the Jerk before moving back to clean.

REC:  2500K partner row.  Switch every 250 meters, while one rows, the other holds plank.