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 Cleans
2x max rep ring push ups
Weightlifting
Power Clean (4 x 3 increase weight)
Metcon
Metcon (Time)
5 RFT
9 Power Cleans 135/95
9 HSPU