Perdido Bay CrossFit – Competitors Training
Competitors Program Warm-up 1 (No Measure)
2 sets of max effort
Double Unders, Ring Dips, GHD sit-ups, C2B Pull-ups
Part A
Paused Front Squat (5 x 3 increase weight)
Pause 3 full seconds at bottom of squat
Part B
Metcon (Time)
For time
35 power cleans @ 155/105
Part C
Metcon (AMRAP – Rounds)
5 Rounds
400 m run + 12 T2B
You have 3 minutes for each round. Any extra time is for rest.
If you do not finish within the 3 minutes, you must start the next round anyways.