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
High hang squat clean
2 x 10 Ring Dips
Weightlifting
Hang Clean (Work technique up to a heavy single)
High hang clean with a full squat to receive.
Metcon
Metcon (Time)
21-15-9
Hang Squat Cleans @ 60% from above
Pull-ups