Perdido Bay CrossFit – CrossFit
Skill: rope climb skills, foot locks, legless climbs
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Rope Climb (Legless, climb or foot locks)
Metcon (AMRAP – Reps)
14 Minute Time Cap
“Randy”
75 snatches 75/55
With the remaining time
AMRAP
5 Box jumps 24/20
10 Push-ups