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
clean deadlift, push press
2 max rep attempts ring push-ups
Weightlifting
Clean deadlift (5 x 4 @ 100% of 1 RM clean)
Metcon
Metcon (AMRAP – Reps)
AMRAP in 4 minutes
6 Clean Deadlift 135/95
7 Wallball 20/14
Rest 3 minutes
AMRAP in 4 minutes
6 Push press 95/65
7 Burpees
Your score is total number of reps combined for both AMRAPs