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THREE PIECE

Perpetual Fitness – CrossFit

Happy Birthday Josh Houk! You bring great energy to every class whether you’re coaching or working out! Have a great day today!!

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 Power Clean Ladder:

20 reps (95/65 | 65/45 | 45/35)

15 reps (135/95 | 95/65 | 65/45)

10 reps (185/135 | 135/95 | 95/65)

5 reps (225/155 | 155/105 | 105/80)

-REST 3 MIN-

Metcon (Calories)

AMRAP 10

Max Cal row with a partner

-REST 3 MIN-
alternating every 15 cals or individually (interval style, 30 sec on 30 sec off).

Metcon (AMRAP – Reps)

AMRAP 10

Bar MU or Strict Pull-ups | Banded | Dead Hang

10 Hand-release Push-ups (HRPU)

Max Unbroken C2B Pull-ups | Banded | Jumping

10 HRPU

Max Unbroken Pull-ups | Banded | Jumping

10 HRPU
1 Bar MU = 5 reps

1 Strict Pull-up = 3 reps

:10 Dead Hang = 1 Rep

1 C2B = 2 Reps

1 Pull-up = 1 rep

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