Perdido Bay CrossFit – CrossFit
Daily Warm-up 3 (No Measure)
Jump Rope 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Power Clean
2 x 10 Ring Dips
Power Clean (5 x 2 increase weight )
Metcon (Time)
4 Rounds for Time
5 Muscle-ups
10 Thrusters 135/95 no rack