Perpetual Fitness – CrossFit
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Weightlifting
Shoulder Press (Every 4:00 x 3 Sets)
PERFORMANCE
Max Shoulder Press Reps @ 80% 1RM + Max Unbroken HSPU | 1/2 HSPU | HS Hold
FITNESS
Max Reps @ 50%, 60%, 70% 1RM + Max Box Dips
HEALTH
10-12 Shoulder Press + Max Tricep Kickbacks
Metcon
Metcon (AMRAP – Reps)
PERFORMANCE
3 Rounds
AMRAP 4
500/400m Row
15 Box Jump Overs (24/20 | 20/16 | 16/12)
Max Distance HS Walk (Inverted Shoulder Taps | HS Hold)
*Every 5m | 5 taps | :05 Hold = 1 rep
FITNESS
3 Rounds:
AMRAP 4
500/400m Row
10 Lateral Box Step Overs (20/18 | 18/16| 16/12)
Max Distance DBL DB Bear Crawl, 35/20 (Single DB | Bear Crawl)
*Every 5m = 1 rep
HEALTH
3 Rounds:
AMRAP 4
400/300m Row or 800/600m Bike Erg
10 KBS (35/26 | 26/18 | 18/15)
Max Distance OH Crossbody Farmer Carry (Front Rack | Farmer Carry)
*Every 10m = 1 rep
Rest 1:00 between AMRAPS.