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 max rep attempts ring dips
Weightlifting
Power Snatch (5 x 3 increase weight)
Metcon
Metcon (Time)
For Time
30 Power Snatches, 75/55
20 Bar Facing Burpees
30 Thrusters, 75/55
20 Bar Facing Burpees
30 Power Snatches, 75/55