Tuesday – 140527

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It was funny that people kept thanking Neil, Tim and me for hosting a great event for Memorial Day Murph.

Please.

We just opened our doors to some of the finest athletes in the St. Louis area and let them do their thing. The “Thank You” is from us to all of you. We regularly count ourselves most fortunate to have such an amazing community.

Well done, CrossFit 314. Keep up the strong work.

Warmup

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

Strength

Back Squat
5-5-5+
90%(65%-75%-85%)

CFE WOD

“Dubourg Throwdown”

Run 100m
Run 200m
Run 400m
Run 800m

*Rest 2min between efforts
**Compare to 131014

Cashout

GHD Situps
3 Sets of 10-15

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