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
Deadlift
2 max rep attempts HSPU
Weightlifting
Deadlift (Work up to 1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 4 Minutes
5 Deadlift 185/125
Run 50 meters
Rest 4 minutes
AMRAP in 4 Minutes
7 Ring Dips
7 Box jump overs 24/20
Your score is total rounds and reps for both workouts combined.