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/ Push jerk
2 x 10 Hand release push-ups
Weightlifting
Power Clean (Work up to a heavy single)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#