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
Hang power snatch
2 max rep attempts ring dips
Weightlifting
Hang Power Snatch (4 x 5 @ around 55-60% of 1 RM snatch)
Work speed through 2nd pull
Metcon
Metcon (Time)
5 RFT
200 m run
7 hang power snatch @ 70% 1 RM snatch
7 T2B