Tuesday, June 7, 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

Power snatch

2 max rep attempts ring dips

Weightlifting

Power Snatch (6 x 3 increase weight)

Metcon

Metcon (Time)

5 RFT

6 Power snatch 75 – 80% of today’s heaviest 3

8 Squat box jumps 24/20