Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Clean and jerk
2 max rep attempts ring dips
Clean and Jerk (4 x 3 increase weight)
Focus on technique not weight.
Metcon (AMRAP – Reps)
10 Minute Time Cap
As Many Reps as Possible of
Clean and Jerks 135/95
Record the weight you used in notes.
Focus on technique not speed.
Any clean and any jerk are acceptable.