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
Push Jerk and Muscle-ups
2 max rep attempts of HRPU
Weightlifting
Push Jerk (5 x 3 increase weight)
Metcon
Metcon (AMRAP – Reps)
AMRAP in 5 minutes
5 Muscle-ups
10 Power cleans 155/105
Rest 3 minutes
AMRAP in 5 Minutes
5 Deadlift 155/105
10 Pull-ups
Your score is total reps for both AMRAPs