Thursday, March 10, 2016


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

Snatch

2 x max effort T2B

Weightlifting

Snatch (4 x 2 increase weight)

Metcon

Metcon (Time)

For Time

Row 1500 meters

then

3 rounds

10 snatch 95/65

15 ring dips