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
Push Jerk
2 x 10 Ring Dips
Push Jerk (4 x 10 use a weight that you can go unbroken)
Metcon (AMRAP – Rounds)
EMOM for 12 minutes
Odd: 5 Power cleans + 4 box jumps
Even: 7 DL + 4 burpees
135/95