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 10 Pull-ups
Weightlifting
Power Snatch (5 x 3 increase weight to heavy triple)
Metcon
Metcon (AMRAP – Reps)
8 Minute Time Cap
3 Power snatch @ 75% 1 RM or 90% of heavy 3 from strength work
10 Bar over burpees
4 Power snatch
10 Bar over burpees
5 Power snatch
10 Bar over burpees
6 Power snatch
10 Bar over burpees
7 Power snatch
10 Bar over burpees
Continue pattern until time cap