Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
2 max rep attempts pull-ups
Thruster (Work up to 1 RM)
4 Total Sets
5 Thrusters 75/55
Rest 2 minutes
2 Minute time cap on the first 3 sets.
ONLY the last set will be for full time. That is the time you will record.