Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Clean and Jerk
2 attempts max rep pull-ups
Weightlifting
Clean and Jerk (5 x 3 increase weight)
Power clean or squat clean
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP for 15 Minute
5 Clean and jerks @ 75% of highest from today
7 T2B
9 Box Jumps 24/20
Power clean is acceptable
Push jerk or split jerk is acceptable