Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Row if raining too hard
Skill Work
Hang squat clean
2 max rep attempts pull-ups
Weightlifting
Hang Clean (6 x 2 increase weight)
full squat to receive
Metcon
Metcon (Time)
5 RFT
6 Power clean @ 75% of weightlifting from today
7 Pull-ups