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
Push Press
2 max rep attempts T2B
Weightlifting
Push Press (Work up to a 1 RM)
Metcon
Metcon (Time)
3 RFT
400 m Row
10 Push Press 75/55
Rest 3 minutes
4 RFT
Run 100 meters
12 Wallball 20/14
RX + 95/65 for Push Press and 30/20 Wallball
Must do both weights for RX +
Your score is total time for both WODs