Comp April 4.16

Perdido Bay CrossFit – Competitors Training

Competitors Program Warm-up 1 (No Measure)

2 sets of max effort

Double Unders, Ring Dips, GHD sit-ups, C2B Pull-ups
Double Unders and GHD sit-ups only.

Part A

Clean and Jerk (10 minutes to find 1 RM)

Part B

Back Squat (20 RM )

Part C

Chest-To-Bar Pull-ups (60 for time)

Part D

Metcon (No Measure)

Sled Push- indoors

50 feet with 45lb plate stack

6 sets