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
Power clean
2 max rep attempts T2B
Weightlifting
Power Clean (5 x 4 @ 75% 1 RM)
Metcon
Metcon (AMRAP – Reps)
As Many Reps as Possible in 9 Minutes
3 Power Cleans @ 135/95
3 Handstand push-ups
4 Power cleans
6 HSPU
5 Power cleans
9 HSPU
6 Power cleans
12 HSPU
7 Power cleans
15 HSPU
Continue pattern until time cap
Rx+ 165/115