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
Power clean/hook grip
2 x 10 ring dips
Clean deadlift (5 x 3 increase weight)
Metcon (Time)
Row 500 meters
then
3 RFT of
8 Power cleans 135/95
7 T2B
1 Rope climb
then
Row 500 meters