Perdido Bay CrossFit – CrossFit
Daily Warm-up 2 (No Measure)
Row 500 meters
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
2 x 10 OHS with PVC
Power Snatch (4 x 4 light weight, work techniqe)
15 Power snatch + Overhead squat 75/55
15 Bar over burpees
12 Power snatch + Overhead squat
12 Bar over burpees
9 Power snatch + Overhead squat
9 Bar over burpees
6 Power snatch + Overhead squat
6 Bar over burpees
3 Power snatch + Overhead squat
3 Bar over burpees
12 Minute Time Cap
The power snatch must be accomplished first before the overhead squat can be completed. The overhead squat follows each power snatch.
Full Snatch not allowed.
If you hit time cap, record number of reps completed.