Perdido Bay CrossFit – CrossFit
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Power clean – 1 st pull
2 x 10 GHD Sit-ups
Weightlifting
Power Clean (4 x 3 increase weight)
Metcon
Metcon (Time)
3 RFT
7 Power clean 135/95
7 HSPU
Rest 2 minutes, then
3 RFT
5 Power clean 135/95
5 Ring dips
Rest 2 minutes, then
3 RFT
3 Power cleans 135/95
3 push-ups
Each athlete will need to track their own rest time. Your score is your total time with the two rest times added.