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
Squat and split snatch
2 max rep attempts ring dips
Weightlifting
Hang Snatch (5 x 3 increase weight)
Split or squat only
Metcon
Metcon (Time)
5 RFT
5 Snatches @ 80% of today’s weightlifting heaviest 3
7 HSPU
200 m run
Record wieght used in notes