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)
Must use a squat clean from the floor to get to the thruster. You will also get be working on a 1 RM squat clean as well. Once you reach a 1 RM thruster continue with reaching a 1 RM squat clean.
Clean (Work up to 1 RM )
After reaching your 1 RM thruster continue to reach 1 RM squat clean
7 Rounds for Time
3 squat cleans at 75-80%
Every 2 minutes do 5 burpees.
Everyone will do 5 burpees at 2 minutes, 4 minutes, 6 minutes and so forth until they finish the workout.