Saturday, May 21, 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

Cleans

2 x Max Rep Ring Dips

Weightlifting

Clean (Work up to a 1 rep max)

Metcon

Metcon (Time)

2 RFT

20 Cleans 135/95

20 KB Snatches 53/35

20 AbMat Sit-ups

200m Run