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