Perdido Bay CrossFit – CrossFit
Daily Warm-up 3 (No Measure)
Jump Rope 3 minutes
Dynamic Stretching
2 x 10 Pull-ups, Box steps
Metcon (Weight)
EMOM for 8 minutes
Odd: 4 pause squats hold squat for 4 seconds @ 60-65%
Even: 10 push-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 minutes
20 Double Unders
5 pull-ups
10 push jerk @ 60-65% of 1 RM push press