Perdido Bay CrossFit – CrossFit
Skill: Clean and jerk
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Clean and Jerk (Take 15 minutes to reach 1 RM )
Metcon (Time)
For time
Row 1000 meters
40 Ring Dips
50 Pull-ups
100 Double Unders
20 Back Squat 135/95