Wednesday, January 7, 2015


Perdido Bay CrossFit – CrossFit

Skill: hang power clean

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

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

Back Squat (Work up to a 1 RM )

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 minutes

10 hang power cleans 135/95

Run 100 meters

10 deadlift 135/95

Run 100 meters