Tuesday, September 22, 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

2 x 10 T2B

Weightlifting

Power Clean (Work up to 1 RM )

Metcon

Metcon (Time)

For Time

Row 1000 meters

Then

4 RFT

5 Power Cleans @ 65-70% 1 RM

15 Box Jump overs 24/20