Perdido Bay CrossFit – CrossFit
Daily Warm-up 3 (No Measure)
Jump Rope 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Squat snatch
2 x 10 OH squat with PVC
Overhead Squat (5 x 4 Pause at bottom 3 seconds (same weight))
Metcon (AMRAP – Rounds)
EMOM for 12 Minutes
Odd: 6 Squat snatches (split for scale) 135/95
Even: 10 T2B