Tuesday, June 23, 2015


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#