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
Benchmark
500m Row (Time)
Max Effort 500m Row
Skill Work
Weightlifting
Power Snatch (Work up to 1 RM)
Metcon
Metcon (Time)
For Time
Row 300 meters
then
3rds of
10 Power snatch 95/65
10 T2B