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 x max rep attempts T2B
Weightlifting
Power Clean (Follow rep scheme )
2 reps @ 65%
2 reps @ 70%
2 reps @ 75%
1 rep @ 80%
1 rep @ 90%
Metcon
Metcon (Time)
9 Power Cleans @ 135/95
9 Pull ups
50m Run
15 Power Cleans
15 Pull ups
100m Run
21 Power Cleans
21 Pull ups
200m Run
Rx+
Power Cleans @ 175/135
C2B