Perpetual Fitness – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Row
AMRAP 4
– 10 Elbow Rotations
– :30 Squat Hold
– :30 Jump Rope
1:00 Child’s Pose
1:00 (:30/Side) Figure 4 Stretch
1:00 (:30/Side) Samson Stretch
AMRAP 1
– 4 Jump Shurg
– 3 Jump Shrug + High Pull
– 2 Hang Muscle Clean
– 1 Hang Power Clean
AMRAP 1
– 3 Push Press
– 2 Front Squat
– 1 Thruster
Metcon
Metcon (AMRAP – Reps)
EMOM 20 (4 Rounds)
1. 15 Hang Power Cleans (75/55) | 12 Hang Power Cleans (55/40) | 10 Hang Power Cleans (45/35)
2. 30-50 Double Unders | 25 Double Under Attempts | 60-100 Single Unders
3. 15 Thrusters (75/55) | 12 Thrusters (55/40) | 10 Thrusters (45/35)
4. Max Cal Row
5. Rest