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 Work
Cleans
2 x max rep GHDSU
Weightlifting
Clean (Reps of 8, 6, 4, 2 Increase weight)
Metcon
Metcon (Time)
200m run
20 Cleans @ 95/75
200m run
20 Thrusters @ 95/75
200m run
20 Back Squats @ 95/75
200m run
RX+ 135/95