Tuesday, October, 14, 2014


Perdido Bay CrossFit – CrossFit

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching

2 x 10 Pull-ups, Box steps

Metcon (Weight)

EMOM for 8 minutes

Odd: 4 pause squats hold squat for 4 seconds @ 60-65%

Even: 10 push-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

20 Double Unders

5 pull-ups

10 push jerk @ 60-65% of 1 RM push press