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 OHS with PVC
Olympic Lifting
Power Snatch (6, 4, 2, 4 Increase weight, then decrease for 4)
Increase weight up to a heavy 2, then back the weight down for best technique for a set of 4.
Metcon
73015 (AMRAP – Rounds and Reps)
AMRAP for 12 minutes
3 Muscle-ups
7 Thrusters 95/65