Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Row is weather is bad
Skill Work
Squat clean thruster or cluster
2 max rep attempts ring push-ups
Weightlifting
Squat Clean Thruster (5, 4, 3, 2, 1 increase weight)
You must predetermine your weights to be used for all reps
Metcon
Metcon (AMRAP – Reps)
AMRAP in 4 minutes
5 Thrusters 95/65
10 Ring Dips
Rest 3 minutes
AMRAP in 4 minutes
5 “V” ups
10 Cals on Rower
Your score is total reps for both workouts