Thursday, March 3, 2016


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

Snatch

2 x max effort T2B

Weightlifting

Thruster (Work up to 1 RM from ground)

If needed come from a rack

Weightlifting

Snatch (Work up to a 1 RM snatch)

Metcon

Metcon (AMRAP – Rounds)

EMOM for 8 Minutes

Odd: 5 Snatch @ 50% 1RM

Even: 8 Thrusters @ same weight