22 May 2018
ANNUAL MEMORIAL DAY MURPH + BBQ:
Just a friendly reminder that we will be hosting our annual Memorial Day Murph WOD and BBQ/Potluck on Monday, 28 May (Memorial Day). We will be posting a heat sign up sheet in the next few days for the workout. After the workout we will have the grill running and invite you to bring some meat to throw on the grill or a dish or beverage to share. We will also be holding our Prize raffle for the Murph Prep Challenge that day as well. This is our 8th year running this event and we look forward to spending the day with our amazing CrossFit Kingstowne Family and honoring the fallen.
STRENGTH:
Front Squat
Build to 75% of 1 RM, Then…
3 x 5 @ 75%
2 x 3 @ 85%
WOD:
“Fran”
21-15-9
Thrusters (95/65)
Pull Ups
**Goal is 6 Minutes or less
Level 1 (Beginner):
21-15-9 Thrusters (Rx: 95/65; S: 75/55; S2: 65/45)
10-8-6 Burpee Pull Ups
(Time Cap 6 Minutes)
CORE:
3 Rounds
15 Tea Pots Each Side (A: 65/45; Rx: 50/35; S: 45/25)
20m Waiters Walks (Down and Back length of gym)
