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
First Pull – power snatch
2 max rep attempts ring dips
Weightlifting
Power Snatch (50% x 5, 60% x 4, 70% x 3)
Focus of all lifts is on the “First Pull”
All lifts are completed as singles, do not touch and go.
Metcon
Metcon (Time)
For Time
500 meter row
then
4 rounds of
10 power snatch @ 60% 1 RM
7 T2B
then
500 meter row