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
Wallballs
2 x T2B
Front Squat (5, 4, 3, 2, 1 increase weight)
Metcon
Metcon (Time)
3 RFT
7 Front squats 115/85
10 Burpees
rest 2 minutes
3 RFT
7 Wallballs 30/20/14
10 Ring Dips
Your score is total time minus the 2 minute rest