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 and power clean
No gymnastic work to allow time
Power Snatch (10 minutes to work up to heavy 3)
Power Clean (10 minutes to work up to heavy 3)
Metcon
Metcon (AMRAP – Rounds)
EMOM for 12 minutes
Odd: 4 Power snatch @ 80-85% of heavy 3
Even: 6 Power cleans (same weight)
Record weight used in notes