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
Weightlifting
Power Clean (Work up to 1 RM must come from floor)
Metcon
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
7 HSPU
Your score is total rounds and reps for both AMRAPs