Perdido Bay CrossFit – CrossFit
Warm-up
500m Row
Dynamic Stretching
Skill Work
Deadlift
2x Max Rep GHD Sit Ups
Weightlifting
Deadlift (4 x 3 Increase weight)
Work up to the weight you will use for the WOD
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups