Thursday, March 24, 2016

Perdido Bay CrossFit – CrossFit


Row 400 meters

Dynamic stretching

Skill Work

Split or squat snatch

2 x max effort Push-ups


Snatch (5 x 3 increase weight)

Technique Work: must squat or split

Do not add weight unless technique is perfect


Metcon (AMRAP – Rounds and Reps)

AMRAP for 15 minutes

3 snatch (split or squat) @ 75% of heaviest lift

5 Muscle-ups
Record weight used in notes