Monday, Nov. 11th, 2013

CrossFit307 would like to thank all those who have served our country and community!


Weekly Warm Up:  10 Toes to Bar, 10 Lunges, 5 Knee Jumps, 5 Ring Dips

Strength: Back Squat 5x3 (Hopefully all of you are tracking your progress in the strength work so you know how to build on the back squats we did a couple weeks ago.  If not, start tracking it!)

WOD:  6 Rounds For Time

5 Hang Cleans (155/105)

10 Walking Lunges

REC:  Death by 20 Meters.  Cones will be set up at front and back of the box.  Run 1 length in minute 1, 2 lengths in minute 2 and so on until the clock catches you.  Log what round you were caught on.