Monday, June 29, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

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

Skill Work

Cleans/Push Jerk

2 x 10 Ring dips

Weightlifting

Metcon (AMRAP – Rounds and Reps)

EMOM for 12 minutes

Odd: 5 cleans 165/105

Even: 7 T2B

Metcon (AMRAP – Rounds and Reps)

EMOM for 10 minutes

Odd: 5 Push Jerks

Even: 7 Box Jumps 24/20