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
Power snatch
2 x 10 GHD Sit-ups
Power Snatch (4 x 4 Increase weight)
Metcon (AMRAP – Reps)
7 Minute Time Cap
3 Power snatch 95/65
5 Box Jumps 24/20
6 Power snatch
10 Box Jumps
9 Power snatch
15 Box Jumps
12 Power snatch
20 Box Jumps
Continue pattern until time cap