Tuesday, May 10, 2016

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


Power Clean (Work up to a heavy double)

Must be touch-n-go doubles


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