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
Back squat and Push Jerks
2 max rep attempts HSPU
Weightlifting
Back Squat (20 rep max)
Record weight in notes
If you did this before try to add weight this time
Metcon
Metcon (AMRAP – Reps)
AMRAP in 4 Minutes
5 Back Squat @ 135/85
7 Hand release push-ups
Rest 4 minutes then
AMRAP in 4 Minutes
5 Push Jerks @ 95/65
7 Medball sit-ups 30/20
Your Score is max reps for both AMRAPs
Rx+ 155/105 back squat
115/75 Push Jerks