Perdido Bay CrossFit – CrossFit
Daily Warm-up 3 (No Measure)
Jump Rope 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Power cleans
2 max rep attempts ring rows. Rings 44 inches from ground
Weightlifting
Power Clean (Work up to a heavy double)
Must be touch-n-go doubles
Metcon
Metcon (Time)
For Time
21 Power cleans @ 70% of heavy double
21 Double Unders
21 T2B
15 Power cleans
15 Double unders
15 T2B
9 Power cleans
9 Double unders
9 T2B
Record weight used in notes