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
4 sets of – 15 second “L” hang from bar
Power Snatch (5 x 3 increase weight, but focus on technique)
Metcon
Metcon (AMRAP – Reps)
AMRAP in 4 Minutes
5 Power snatch 95/65
Sprint 50 meters (1 Rep)
Rest 4 minutes
AMRAP in 4 Minutes
8 Goblet Squats 53/35
Row 150 meters (1 Rep)
Rest 4 Minutes
AMRAP in 4 Minutes
5 Burpees
8 Ab mat sit-ups
Your score is total reps for all 3 AMRAPs combined