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
Snatch
2 max rep attempts ring dips
Weightlifting
Snatch (Work up to 1 RM)
Metcon
Metcon (AMRAP – Reps)
In a 14 Minute Time Cap
3 Snatch @ 60% 1 RM
3 T2B
3 Box Jumps 30/24
6 Snatch
6 T2B
6 Box Jumps
9 Snatch
9 T2B
9 Box Jumps
12 Snatch
12 T2B
12 Box Jumps
15 Snatch
15 T2B
15 Box Jumps
Continue pattern until time cap
Any form of snatch is acceptable