Perdido Bay CrossFit – CrossFit
Skill: Power Clean
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Power Clean (Take 15 minutes to reach 1 RM )
Metcon (Time)
For Time
Competitive Performance
40 Pull-ups 30 Pull-ups
40 Wallball 20/14 30 WB
30 Pull-ups 20 Pull-ups
30 Wallball 20 WB
20 Pull-ups 10 Pull-ups
20 Wallball 10 WB
10 Pull-ups
10 Wallball