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
Thurster
2 max rep attempts T2B
Weightlifting
Thruster (5 x 3 increase weight)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups