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
Clean and Jerk
2 x 10 Air squats
Weightlifting
Clean and Jerk (4 x 3 increase weight)
Metcon
Metcon (AMRAP – Reps)
AMRAP 9 of:
3-6-9-12…
Clean and Jerk, 135/95
TTB