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
Overhead squats
2 max rep attempts pull-ups
EMOM
Metcon (AMRAP – Rounds)
EMOM for 6 Minutes
5 OHS + 8 Front rack lunge @ 50% 1 RM OHS
EMOM
Metcon (AMRAP – Rounds)
EMOM for 12 Minutes
Odd: 8 back squat @ 50% 1 RM
Even: Row 15/12 cals