Perdido Bay CrossFit – CrossFit
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Cleans
2 x max rep T2B
Weightlifting
Clean (4 x 3, Increase weight)
Metcon
Metcon (Time)
3 RFT
200m Run
60 Air Squats
30 Ring Rows
15 Medball Cleans 30/20