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Appreciation Proclamation

Perpetual Fitness – CrossFit

ATHLETE APPRECIATION POTLUCK 2019 TOMORROW (TODAY!) SATURDAY 11/16 @ 6:30PM! Bring your family, completed bingo tasks, a (preferably healthy) dish, and/or your favorite smile!! Can’t wait to hang with everybody!

Metcon

Metcon (Time)

**TEAMS OF 2**

OPTION 1.

150 DB Snatches (50/35)

75 Hand-release Burpee Box Jumps (24/20)

150 MB sit-ups (20/14)

*Complete 5k run and/or row, collectively, in any way you choose and at any point during the workout!

OPTION 2.

150 DB Snatches (35/20)

75 Burpee Box Jumps (20/16)

150 MB sit-ups (14/10)

*Complete 4k run and/or row, collectively, in any way you choose and at any point during the workout!

OPTION 3.

120 DB Snatches (20/15)

60 Burpees

120 Ab-mat Sit-ups

*Complete 3k run and/or row, collectively, in any way you choose and at any point during the workout!
*For example, you and your partner may choose to stop working every 5 minutes and complete 500 meters of running or rowing each, which would count as 1000 combined meters towards your total. Or, you may choose to knock out half of the total distance at the beginning of the workout, and the balance at the end. Or all of it at the beginning, etc…however you wish!

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