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