Perdido Bay CrossFit – CrossFit
Skill: clean
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Clean (Clean pull + squat clean 4 x 3 at 70%)
Metcon (Time)
3 RFT
20 squat cleans 95/65
10 ring dips
then
Run 400 meters