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 attemts pull-ups
Weightlifting
Deadlift (Work up to 1 RM)
Metcon
Metcon (AMRAP – Reps)
Accumulate as Many Reps as Possible
0:00 minutes
Max rep DL @ 50 % of your 1 RM in 1 minute followed by max rep HSPU in 1 minute. Rest the last minute
At 3:00 minute mark
Max rep DL @ 65% of your 1 RM in 1 minute followed by max rep air squats for 1 minute. Rest the last minute.
At the 6:00 minute mark
Max rep DL @ 75% of your 1 RM in 1 minute followed by max rep ring dips for 1 minute.
At the 9:00 minute mark
Max rep DL @ 135/95 for 1 minute followed by max rep push-ups for 1 minute.
Your score is total reps for all movements.
Record 75% weight used for DL.