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 max rep attempts ring dips
Weightlifting
Snatch (1 hang pull + 1 hang snatch + 1 snatch)
6 sets increase weight
Split or squat
Metcon
Metcon (Time)
4 RFT
5 Hang snatch (must be split or squat) @ 80% of heaviest from today
7 T2B
200 m Run