Tuesday, December 2, 2014

Perdido Bay CrossFit – CrossFit

Skill: Snatch

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Hang Snatch (5 sets of 1 rep )

Metcon (Time)

12 minute time cap


9-7-5 reps of


Squat Snatch

if time remains then,

Metcon (AMRAP – Reps)

Max rep double unders with remaining time.