Perdido Bay CrossFit – CrossFit
Warm-up
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Deadlift
2 max rep attempts ring push-ups
Weightlifting
Deadlift (6, 5, 4, 3, 2 increase weight)
Metcon
Metcon (AMRAP – Reps)
AMRAP for 4 Minutes
5 Deadlift 155/105
7 Pull-ups
Rest 3 minutes
AMRAP for 4 Minutes
8 Box Jump overs 24/20
10 Push-ups
Your score is total reps for both AMRAPs combined