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 (6 x 2 increase weight to a heavy two)
Metcon (AMRAP – Reps)
12 Minute Time Cap
Row 400 meters
25 T2B
3 Snatches at 90% of your heavy two