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
Power clean
2 max rep attempts Pull-ups
Weightlifting
Power Clean (Work up to 1 RM)
Metcon
Metcon (Time)
For Time
20 Deadlift 275/185
20 Cleans 185/125
20 Back Squat 185/125
20 Shoulder to overhead 135/95
Use 1 bar and change your own weights. On your last power clean put the your bar on your rack for BS and STO.