Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Shoulder press
2 max rep attempts HSPU
Weightlifting
Shoulder Press (Work up to 1 RM)
Metcon
Metcon (AMRAP – Reps)
AMRAP in 4 minutes
5 Front squats 50% 1 RM
Run 50 feet (1 rep)
Rest 3 minutes
AMRAP in 4 Minutes
6 Push press @ 60% 1 RM Shoulder Press
Row 150 Meters (1 rep)
Your score is total reps for both AMRAPs