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, 1st pull
2 max rep attempts ring push-ups
Weightlifting
Power Clean (7 sets – 1 Clean pull + 1 Power clean)
Increase weight, focus on first full
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Minutes
5 HSPU
7 Power clean @ 70 % of highest from today’s weightlifting
9 T2B