Perdido Bay CrossFit – CrossFit
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Warm up OHS and thrusters to the weight you will be using in the EMOM.
2 max rep attempts pull-ups.
EMOM
Metcon (AMRAP – Rounds)
EMOM for 14 Minutes
Odd: 6 OHS 95/65
Even: 7 Thrusters 96/65
Record weight used in notes.
Rx + 115/85
EMOM
Metcon (AMRAP – Rounds)
EMOM for 10 Minutes
Odd: 5 Back squat @ 75% of 1 RM
Even: Run or Row 100 meters
Depending on weather run or row