Saturday, June 18, 2016


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

Bench Press

2x max rep attempts GHDSU

Weightlifting

Bench Press (Work up to a 2 rep max)

Metcon (AMRAP – Reps)

In 9 minutes:

RX

21-15-9

Alt. KB Snatches 53/35

5-4-3

Rope Climbs

THEN

Max rep C2B with remaining time

-OR-

SCALED

21-15-9

Alt. KB Snatches 44/26

Ring Rows

THEN

Max rep hand release push ups with remaining time
Only C2B/Hand Release Push Ups will count towards rep count