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: power clean/jerk
Bear Complex (Work up to a heavy single)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon (AMRAP – Rounds)
Death by clean and jerk
Min 1 -1 clean and jerk 135/95
Min 2 – 2 clean and jerks
Min 3 -3 clean and jerks
Continue this pattern until you can not complete all clean and jerks in that minute.