Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Box Jumps
No other skill work for adequate time for Max rep attempts
Weightlifting
Max Height Box Jump (Distance)
Max Height Box Jump
Metcon
Metcon (AMRAP – Reps)
AMRAP in 3 Minutes
30 Double Unders
10 Push Press @ 65/45
Rest 3 minutes
AMRAP in 3 Minutes
10 Cal Row
10 Goblet squats 53/35
Your score is total reps for both AMRAPs.
30 DU = 10 reps
20 – 29 DU = 7 reps
10 – 19 DU = 4 reps
0 – 9 DU = 1 rep