Tuesday, November 29, 2016


Perdido Bay CrossFit – CrossFit

Full change over to Triib tomorrow (Wednesday). We will not be using Wodify after today.

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Squat clean thruster

2 max rep attempts ring dips

Weightlifting

Squat Clean Thruster (Work up to 1 RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 12 Minutes

4 Clusters @ 70% 1 RM

10 Ring dips

15 Abmat Sit-ups