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 if raining
Skill Work
Thruster
2 max rep attempts ring push-ups
Weightlifting
Thruster (Work up to a 1 RM)
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