Perdido Bay CrossFit – CrossFit
Skill: Thruster
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Thruster (8, 6, 4, 2, 1, work up to 95%)
Metcon (Time)
For Time
Running Fran
21-15-9
Thrusters 95/65
Pull-ups
Run 400 meters after each round