Perdido Bay CrossFit – CrossFit
We still remember….
Tonight, I ask for your prayers for all those who
grieve, for the children whose worlds have been
shattered, for all whose sense of safety and
security has been threatened. And I pray they
will be comforted by a power greater than any
of us, spoken through the ages in Psalm 23:
“Even though I walk through the valley of the
shadow of death, I fear no evil, for You are with
me.”
President George W. Bush
September 11, 2001
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Deadlift
2 x 10 T2B
Weightlifting
Deadlift (5 x 3 increase weight)
Metcon
Metcon (AMRAP – Reps)
AMRAP for 5 Minutes
Row 250 meters (3 reps)
6 Ring Dips
10 Sit-ups
Rest 3 minutes, then
AMRAP for 5 Minutes
Run 200 meters (2 reps)
7 Deadlift 155/105
8 Burpees
Your score is total reps for both AMRAPs together