Perdido Bay CrossFit – CrossFit
Warm-up
Row 400 meters
Dynamic stretching
Skill Work
Split or squat snatch
2 x max effort Push-ups
Weightlifting
Snatch (5 x 3 increase weight)
Technique Work: must squat or split
Do not add weight unless technique is perfect
Metcon
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