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 cleans
2 x 10 Box jumps
Power Clean (Work up to a 1 RM)
Metcon (AMRAP – Reps)
Partner workout
Teams have 8 minutes to accumulate as many:
Power cleans 115/75
Wallball 20/14
as possible.
Only 1 team member can be working at a time.