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
Thrusters
2 x max rep T2B
Weightlifting
Thruster (4 x 4 @ 65% of 1 rep max)
Warm up to 65% then do all 4 sets at that weight
Metcon
Metcon (AMRAP – Reps)
In 6 min:
Run 800m and with remaining time as many Thrusters @ 95/65
Then, in 8 min:
Run 800m and with remaining time as many Push Presses @ 95/65
No rest between WODs. Score is total number of Thrusters and Push Presses.