Wednesday – 140507

Patriotic_BBQ_xlarge

What’s better than CrossFit? CrossFit and BBQ, of course. And on Memorial Day to boot.

Matt Tucker is a Competitive BBQ Aficionado, and he’s offered to do the smokin’ if we provide him some meat. You can bet your bippy we’re taking him up on it.

I need a head count for how many will come join us this Memorial Day for “Memorial Day Murph.” We’ll provide the meat and a couple sides, as well as some beverages. Everyone is welcome, including spouses, kids, friends, etc… RSVP on this Facebook Post, or email me. (jesse@crossfit314.com)

We’ll host an official workout at 10am that morning, but we’re open to people performing the workout whenever best fits their schedule. Lunch will be ready at noon.

Hope to see everyone there.

Warmup

5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility

Skill

Plank Hold
3×1 min w/1min rest

WOD

Airforce WOD

20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

*Every minute on the minute, perform 4 Burpees.

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