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
3rd pull for clean
2 x 10 Front squats with PVC
Clean (Clean with full squat 6 x 3 work up to 85%)
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 10 minutes of:
2 cleans @ 85%
3 HSPU
4 cleans
6 HSPU
6 cleans
9 HSPU
8 cleans
12 HSPU
10 cleans
15 HSPU
Continue pattern until time cap