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
Kettle bell snatch
2 x max rep T2B
Technique
Kettlebell Snatch (Technique work )
work up to a weight appropriate for workout
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP for 4 Minutes
Row 200 meters (2 reps)
8 KB snatch 53/35
rest 3 minutes
AMRAP for 4 Minutes
7 Box Jumps 24/20
10 Wallball 20/14
Your score is total rounds and reps for both workouts