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
Snatch/MU
2 x 10 OHS with PVC
Overhead Squat (2 x 5 @ 70%)
Hang Snatch (2 x 5 @ 70%)
Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Can power snatch and overhead squat
Scale as appropriate