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
Snatch
2 x max effort T2B
Weightlifting
Snatch (4 x 2 increase weight)
Metcon
Metcon (Time)
For Time
Row 1500 meters
then
3 rounds
10 snatch 95/65
15 ring dips