Friday, October 28, 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

Barbells for Boobs tomorrow!!

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Push press

2 max rep attempts HSPU

Weightlifting

Push Press (4 x 3 increase weight )

Metcon

Metcon (AMRAP – Reps)

3 Minutes at each station to accumulate as many reps as possible:

Wallballs 20/14

“V” ups

Push press 65/45

Hang Power cleans 95/65

1 minute rest between stations
Your score is total reps from all 4 stations