24 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.
SKILL:
Spend 10 Minutes Working on Rope Climb Technique
WOD:
4 RFT:
400m Run
40 Air Squats (A: 20 Alternating Pistols)
3 Rope Climbs (A: 2 Legless Rope Climbs)
Scale for Rope Climbs = 3 x 1 Rope Pull with feet locking out; S2: 5 Rope Walks
Time Cap: 28 Minutes
CORE:
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Second Hollow Hold
**Rest :30-:60 between rounds
