Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Clean and jerks
2 max rep attempts of pull-ups
EMOM
Metcon (AMRAP – Rounds)
EMOM for 12 Minutes
Odd: 5 Front squats (pull from ground) @ 70% 1RM
Even: 7 Deadlift – same weight
Record weight used in notes
Metcon
Metcon (AMRAP – Reps)
5 Minute time Cap
Accumulate as many reps as possible of:
Clean and jerks @ 80% of the weight used in EMOM