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
1st pull for Power clean
2 max rep attempts AbMat Sit ups
Weightlifting
Power Clean (5 x 3 increase weight )
Work on 1st pull from floor
Metcon (AMRAP – Reps)
Acuquire as many power cleans as possible in 4 minutes:
50 Double unders
5 HSPU
then as many power cleans 155/105 as possible with remaining time
Rest 3 minutes then
Acquire as many power cleans as possible in 4 minutes:
30 Double Unders
10 HSPU
then as man power cleans 135/95 as possible with remaining time
Only count power cleans. Add both rounds together for total score.