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
2 x 10 GHD sit-ups
Snatch (Work up to a 1 RM)
Metcon (Time)
3 Rounds for Time
15 Thrusters 95/65
7 T2B
Run 400 meters