Saturday, November 8, 2014


Perdido Bay CrossFit – CrossFit

Badger

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Scale weight and length of run as appropriate.

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

2 x 10 Push-ups, Squats

Badger (Time)

Three Rounds for time of:

30 Cleans, 95#

30 Pull-ups

Run 800 meters