Perdido Bay CrossFit – CrossFit
Daily Warm-up 3 (No Measure)
Jump Rope 3 minutes
Dynamic Stretching
2 x 10 Pull-ups, Box steps
Muscle-ups (Technique work )
Metcon (AMRAP – Reps)
15 Minute Time Cap
3 Overhead box steps 24/20, 45/25
3 Burpees
3 Muscle-ups
6 OH box steps
6 Burpees
3 Muscle-ups
9 OH box steps
9 Burpees
3 Muscle-ups
Continue to follow the pattern until the 15 minute time cap