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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

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