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
2x max rep HSPU
Weightlifting
Power Snatch (Work up to a 1 rep max)
Metcon
Metcon (Time)
12-9-6
Muscle Ups
Power Snatch @ 65-70% of 1RM