Perdido Bay CrossFit – CrossFit
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Bench Press
2x max rep attempts GHDSU
Weightlifting
Bench Press (Work up to a 2 rep max)
Metcon (AMRAP – Reps)
In 9 minutes:
RX
21-15-9
Alt. KB Snatches 53/35
5-4-3
Rope Climbs
THEN
Max rep C2B with remaining time
-OR-
SCALED
21-15-9
Alt. KB Snatches 44/26
Ring Rows
THEN
Max rep hand release push ups with remaining time
Only C2B/Hand Release Push Ups will count towards rep count