Friday, February 12, 2016

Perdido Bay CrossFit – CrossFit

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Skill Work

Power clean – focus on 1st pull

2 xs T2B max reps


Power Clean (Work up to 1 RM must come from floor)


Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 minutes

5 Power clean 135/95

7 Bar over burpees

Rest 2 minutes then

AMRAP in 4 minutes

Run 100 meters

Your score is total rounds and reps for both AMRAPs