25 May 2018
ANNUAL MEMORIAL DAY MURPH + BBQ:
We will be hosting our annual Memorial Day Murph WOD and BBQ/Potluck on Monday, 28 May (Memorial Day). The heat registration form is below via the link. We will bringing in Sweet Fire Donna’s BBQ for post WOD. We ordered a bunch of Pulled Pork, Chicken and Brisket and invite you to bring a side dish or dessert to share with the group. We will also have the grill running and invite you to bring some meat to throw on the grill. 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:
Clean and Jerk (15 Minutes)
Build to 75% then…
2 x 3 @ 75%
2 x 2 @ 82.5%
2 x 1 @ 90%
WOD:
15-12-9
Cleans (A: 155/105; Rx: 135/95; S: 95/65)
7 Bar Facing Burpees
7 Box Jumps
*between Rounds
CORE:
1/2 Tabata: Bicycle Crunches
1/2 Tabata: Supermans with a Twist
1/2 Tabata: Grasshoppers