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
Push Press
2 max rep attempts ring push-ups
Weightlifting
Push Press (Work up to a 1 RM)
Metcon
Metcon (AMRAP – Reps)
AMRAP in 4 Minutes
5 Thrusters 75/55 (from floor)
10 Cal Row
Rest 3 minutes
AMRAP in 4 Minutes
5 HSPU
10 Front Rack lunges 75/55 (from floor)
Your score is total reps for both AMRAPs