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
Weightlifting
Front Squat (15 Minutes to reach 1 RM)
Metcon (AMRAP – Rounds)
71315
EMOM for 16 minutes
Odd: 5 squat cleans @ 50% 1 RM FS
Even: 7 HSPU
Squat cleans may be lighter than 50% if appropriate based on techniqe