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
OHS
2 x 10 OHS with PVC
Weightlifting
Snatch (1 OHS + 1 snatch 5 sets – climbing)
Metcon
Metcon (Time)
5 Rounds For Time
15 Snatch 95/65
Run 400 meters
Power snatch is acceptable
18 minute time cap