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
Warm up OHS and Thrusters to the weight you’ll be using in the EMOM.
2 x max rep Pull ups
EMOM
Metcon (AMRAP – Rounds)
EMOM for 14 Minutes
Odd: 6 Overhead squats 95/65
Even: 7 Thrusters 95/65
Record weight used in notes
Rx+ 115/85
EMOM
Metcon (AMRAP – Rounds)
EMOM for 10 Minutes
Odd: 5 Back Squat @ 75% 1 RM
Even: Run 100 Meters