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
Snatch
2 max rep attempts ring dips
Weightlifting
Snatch (Work up to a heavy single)
Metcon (Time)
4 RFT
2 Snatch @ 90% of weight from today
7 T2B/Knees up
Rest 3 minutes
4 RFT
7 Burpees
Row 10 Cals
Rest 3 minutes
Bonus
4 RFT
15 Hand release push-ups
15 Ab mat sit-ups
Here is your chance to get that RX+ for a workout. The Bonus round is optional but give it a go is you are feeling spicy!!