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
Clean and Jerk
2 x 10 Push-ups
Metcon (AMRAP – Rounds)
EMOM for 10 minutes
5 Clean and Jerks 135/95
rest 4 minutes before next EMOM
Metcon (AMRAP – Rounds)
EMOM for 10 minutes
Odd: 7 T2B
Even: 4 Thrusters 135/95