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
2 max rep attempts pull-ups
Weightlifting
Back Squat (Work up to 1 RM)
EMOM
Metcon (AMRAP – Reps)
EMOM for 12 Minutes
Odd: 5 front squats @ 60% of 1 RM
Even: max rep push-ups
Record weight used in notes
Record total number of push-ups for score.