Friday, October 21, 2016

Announcements

We’re still raising funds for Barbells for Boobs. Donate if you can, everything helps. Barbells for Boobs WOD October 29th!

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

Power snatch

2 max rep attempts T2B

Weightlifting

Power Snatch (4 x 5 increase weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Minutes

7 Power snatch 75/55

10 Front rack lunges – same weight

Rest 3 minutes

AMRAP in 4 Minutes

7 HSPU

10 Goblet Squats 53/35