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 – technique work
High-Hang Snatch (Increase weight to 80 %)
Metcon (AMRAP – Reps)
12 Minute Time Cap
3 hang snatch (power snatch acceptable) 115/85
3 box jumps 24/20
Bear crawl 20 feet
6 hang snatch
6 box jumps
Bear crawl 40 feet
9 hand snatch
9 box jumps
Bear crawl 60 feet
12 hang snatch
12 box jumps
Bear crawl 80 feet
15 hang snatch
15 box jumps
Bear crawl 100 feet