Tuesday, October 25, 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

Clean and Jerk

2 max rep attempts ring dips

Weightlifting

Clean and Jerk (7 x 2 increase weight)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 15 Minutes

3 Clean and Jerks 135/95

3 T2B

Run 100 Meters

6 Clean and Jerks

6 T2B

Run 100 Meters

9 Clean and Jerks

9 T2B

Run 100 Meters

12 Clean and Jerks

12 T2B

Run 100 Meters

15 Clean and Jerks

15 T2B

Run 100 Meters

continue patter until time cap