Perdido Bay CrossFit – CrossFit
Skill: Clean pull and snatch pull
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Metcon (AMRAP – Rounds)
EMOM for 10 minutes
Odd: 3 deadlift+clean+snatch @ 80% of 1 RM snatch
Even: 8 HSPU
Metcon (AMRAP – Rounds)
EMOM for 10 minutes
Odd: 8 back squats same weight
Even: 15 med ball sit-ups 20/14