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
2 x max effort T2B
Weightlifting
Thruster (Work up to 1 RM from ground)
If needed come from a rack
Weightlifting
Snatch (Work up to a 1 RM snatch)
Metcon
Metcon (AMRAP – Rounds)
EMOM for 8 Minutes
Odd: 5 Snatch @ 50% 1RM
Even: 8 Thrusters @ same weight