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