Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Hang Power Clean
2 max rep attempts HSPU
Hang Power Snatch (5 x 4 increase weight)
7 Hang Power snatch 95/65
10 Goblet squat 53/35
Rest 4 Minutes
10 Box jump overs 24/20
After finishing first WOD each athlete will watch the clock and rest 4 minutes on their own, the begin 2nd WOD.
Score is total time minus the 4 minutes of rest.