Perdido Bay CrossFit – CrossFit
Daily Warm-up 3 (No Measure)
Jump Rope 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Squat clean
2 x 10 HSPU
Clean (Power clean + Front squat + Squat clean: 5 sets)
Metcon (Time)
For Time
2 Rounds
Row 20 Calories
20 Squat cleans 95/65
then
30 Pull-ups
15 minute time cap