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
There is will be adequate warm-up time today for each complex.
No 2 bys today.
Benchmark
500m Row (Time)
Max Effort 500m Row
Weightlifting
Metcon (Weight)
7 Minutes to reach highest complex of:
1 snatch + 2 hang snatch + 1 OHS
You must change your own weights and must use clips. The bar must not touch the ground once you start the complex to be successful.
Any variation of the snatch is allowed.
Metcon (Weight)
7 Minutes to reach highest complex of :
1 clean + 2 hang clean + 1 jerk
You must change your own weights and must use clips. The bar must not touch the ground once you start the complex to be successful.
Any variation of the clean is allowed. Push jerk or split jerk are both allowed.