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
Hang Power Snatch
2 x 10 T2B
Weightlifting
Hang Power Snatch (5 x 3 increase weight)
Metcon
71415 (AMRAP – Reps)
71415
12 Minute Time Cap
3 Hang Power Snatch 135/95
10 Push-ups
Run 200 meters (two reps)
6 Hang Power Snatch
20 Push-ups
Run 200 meters
9 Hang Power Snatch
30 Push-ups
Run 200 meters
12 Hang Power Snatch
40 Push-ups
Run 200 meters
continue pattern until time cap