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
Squat clean
2 x 10 ring dips
Weightlifting
Clean (Squat clean 5 x 2 increase weight)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups