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 pull-ups
EMOM
Metcon (AMRAP – Rounds)
EMOM for 10 Minutes
Odd: 7 Thrusters 95/65
Even: 10 Front rack lunges 95/65
EMOM
Metcon (AMRAP – Rounds)
EMOM for 12 Minutes
Odd: 5 Power cleans @ 70-75% of 1 RM
Even: 7 Pull-ups