Monday, May 23, 2016


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

2 max rep attempts Pull-ups

Weightlifting

Power Clean (Work up to 1 RM)

Metcon

Metcon (Time)

For Time

20 Deadlift 275/185

20 Cleans 185/125

20 Back Squat 185/125

20 Shoulder to overhead 135/95
Use 1 bar and change your own weights. On your last power clean put the your bar on your rack for BS and STO.