Perdido Bay CrossFit – CrossFit
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Power snatch
2 x 15 air squats
Weightlifting
Power Snatch (5 x 3 increase weight)
Metcon
Metcon (Time)
5 RFT
10 Deadlift 105/65
7 Snatch 105/65
7 T2B