Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Row if raining
Skill Work
Split snatch
2 max rep attempts ring dips
Weightlifting
Split Snatch (5, 4, 3, 2, 1 increase weight)
Metcon
Metcon (Time)
5 RFT
3 Split snatch @ 80% highest from today
5 HSPU
10 Box Jumps
Run 100 meters