Monday, March 28, 2016


Perdido Bay CrossFit – Competitors Training

Competitors Program Warm-up 1 (No Measure)

2 sets of max effort

Double Unders, Ring Dips, GHD sit-ups, C2B Pull-ups

Part A

Paused Front Squat (5 x 3 increase weight)

Pause 3 full seconds at bottom of squat

Part B

Metcon (Time)

For time

35 power cleans @ 155/105

Part C

Metcon (AMRAP – Rounds)

5 Rounds

400 m run + 12 T2B
You have 3 minutes for each round. Any extra time is for rest.

If you do not finish within the 3 minutes, you must start the next round anyways.