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