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
Cleans/Push Jerk
2 x 10 Ring dips
Weightlifting
Metcon (AMRAP – Rounds and Reps)
EMOM for 12 minutes
Odd: 5 cleans 165/105
Even: 7 T2B
Metcon (AMRAP – Rounds and Reps)
EMOM for 10 minutes
Odd: 5 Push Jerks
Even: 7 Box Jumps 24/20