Saturday, October 22, 2016

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

Front Squats

2 x max rep GHDSU

Weightlifting

Front Squat (7, 5, 3, 1 Increase weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 min

15 Pull Ups

10 Deadlifts @ 115/75

5 Front Squats @ same weight
Rx+

C2B

Deadlifts @ 155/115

Front Squats @ same weight