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
Deadlift
2 x max rep attempts GHDSU
Weightlifting
Deadlift (5, 4, 3, 2, 1 reps, Increase weight)
Metcon
Metcon (AMRAP – Reps)
In 6 minutes:
Run 800m
Max rep Deadlift @ 275/185
Then, in 8 minutes:
Run 800m
Max rep Overhead Squat @ 135/85
NO REST BETWEEN ROUNDS
Record run times in notes. Score is total reps for both movements.