Friday, December 11, 2015


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

Power snatch

4 sets of – 15 second “L” hang from bar

Power Snatch (5 x 3 increase weight, but focus on technique)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 4 Minutes

5 Power snatch 95/65

Sprint 50 meters (1 Rep)

Rest 4 minutes

AMRAP in 4 Minutes

8 Goblet Squats 53/35

Row 150 meters (1 Rep)

Rest 4 Minutes

AMRAP in 4 Minutes

5 Burpees

8 Ab mat sit-ups
Your score is total reps for all 3 AMRAPs combined