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