Perdido Bay CrossFit – CrossFit
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Deadlift
2 max rep attempts HSPU
Weightlifting
Deadlift (5 x 3 increase weight )
Keep your form perfect
Metcon
Metcon (AMRAP – Reps)
AMRAP in 4 Minutes
5 Deadlift 185/105
7 Ring Dips
Rest 4 minutes, then
AMRAP in 4 Minutes
Row 10 Cals
15 Push Press 45/35
Your score is total reps for both AMRAPs