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 max rep attempts ring pulls
Weightlifting
Snatch (Work up to 1 RM snatch)
Can be power, split or squat snatch. May come from the hang if needed. Go as heavy as possible.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Minutes
Run 200 meters
3 Snatches @ 80% of 1 RM
5 Burpees over the bar
7 C2B pull-ups
Any form of snatch is allowed