Tuesday, May 5, 2015

Perdido Bay CrossFit – CrossFit

Today’s workout is the same as the Mojo 69 Throwdown coming up this Saturday in honor of the 7 Marines and 4 Louisiana Army National Guard Soldiers who lost their lives in the Blackhawk training accident off of the coast of Navarre Beach. We would love for you to join us at the event at CrossFit SRC, as our gym will be closed this Saturday in order to fully support the families of our American heroes and our NWFL CrossFit community.

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Clean and Jerk

2 x 10 Push-ups

Clean and Jerk (Technique work for WOD only)

Metcon (Time)

RX

69 Air Squats then complete

4 Rounds for time of…

11 Deadlifts (225/155)

11 Clean & Jerk (135/95)

11 Strict Pull-Ups

400 Meter Run

or choose scaled

Metcon (Time)

Scaled

69 Air Squats then complete

4 Rounds for time of

11 Deadlifts (155/105)

11 Clean & Jerk (95/65)

11 Burpees Over Bar

400 Meter Run

Scale as appropritate