Perpetual Fitness – CrossFit

Happy Birthday to Holly Matko (11/17)! We can always count on you to bring positive energy and smiles in the morning! We hope your birthday was the best one yet!

Metcon

Rest 2:00 between AMRAPs

Metcon (Distance)

AMRAP 5

Row, max meters

Metcon (Weight)

AMRAP 5

DB Clean and Jerk Ladder

Metcon (AMRAP – Reps)

AMRAP 5

Max Strict Chin-ups | Banded | Barbell Curls

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

10 Bentover KB Row, Rt Arm

10 Bentover KB Row, Lt Arm

10 KBS

Weights: 70/53 | 53/35 | 35/26

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

3 Evil Wheels

6 Windsheild Wipers

9 V-ups

Flex

Metcon (No Measure)

TRACKS

ENCORE

AMRAP 9

3 HSPU

6 Squat Cleans

9 Toes-to-bar

CORE-DIO

EMOM 12

1st: Max Shuttle Sprints

2nd: :40 Plank Jacks

3rd: 16-20 SL V-ups

PUMP

30-20-10-20-30

Barbell Strict Press

Lateral Raises

Reverse Fly

*As heavy as possible