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
2 max rep attempts ring push-ups
Weightlifting
Power Clean (5 x 5 @ 70% of 1 RM)
Metcon
(AMRAP – Reps)
AMRAP in 3 Minutes
5 Power cleans 155/105
7 Burpees over the bar
Rest 3 minutes
AMRAP in 3 Minutes
5 HSPU
10 Wallball 30/20
Your score is total reps for both AMRAPs