Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Squat Clean
2 x 10 Ring Dips
Olympic Lifting
Clean and Jerk (15 minutes to reach 1 RM)
Metcon
72815 (Time)
4 RFT
15 Pull-ups
5 Clean and Jerks @ 60% 1 RM