Monday, November 2, 2015


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

Power snatch

2 x 15 air squats

Weightlifting

Power Snatch (5 x 3 increase weight)

Metcon

Metcon (Time)

5 RFT

10 Deadlift 105/65

7 Snatch 105/65

7 T2B