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
Power snatch
2 max rep attempts ring dips
Weightlifting
Power Snatch (6 x 3 increase weight)
Metcon
Metcon (Time)
5 RFT
6 Power snatch 75 – 80% of today’s heaviest 3
8 Squat box jumps 24/20