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 cleans
2 max rep attempts pull-ups
Metcon
Metcon (AMRAP – Rounds)
EMOM for 10 Minutes
Odd: 5 Front Squats @ 75%
Even: 5 Back Squats same weight
Record weight used in notes
Metcon
Metcon (AMRAP – Reps)
4 Rounds
Max reps of unbroken Power Cleans, Bodyweight (scale at 90%, 80%, 70%, ect as approriate. Go as close to bodyweight as possible)
Max reps of unbroken HSPU (scale as appropriate)
Rest 3 minutes between rounds
Your score is total reps for both movements for all 4 rounds
Record weight used in notes.