Perpetual Fitness – CrossFit
Join our team for the Jingle Bell Run/Walk!
Follow this link to register: https://events.arthritis.org/index.cfm?fuseaction=donordrive.team&teamID=19660
Use coupon code PF2019 for $5 off!
2019 JINGLE BELL RUN
Sunday, December 15, 2019
Legacy Village
25001 Cedar Rd, Lyndhurst, OH 44124
5k Run/Walk and 1-mile Family Fun Run step off at 9:00am
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THANKSGIVING WOD 2019 @ 9AM!!!!
Weightlifting
Snatch (7 Rounds, every 2:00)
3 Snatch Grip Deadlifts
2 Snatch High-pulls
1 Snatch
*Not TnG; build in weight.
Metcon
Metcon (AMRAP – Reps)
5 Rounds:
1:00 Power Snatches (95/65 | 65/45 | 45/35)
1:00 Back Rack Step-ups (20/18 | 16/12 | 12/Plate)
1:00 Rest
Flex
Metcon (No Measure)
TRACKS
ENCORE
3 Rounds
1:00 HS Walk Practice
1:00 Ring Support Hold
1:00 Rest
CORE
3 Rounds
1:00 KB Side Bends
1:00 Bicycle Crunches
1:00 Rest
PUMP
3 Rounds
1:00 DB Hammer Curls
1:00 Barbell Curls
1:00 Rest
CARDIO
3 Rounds
1:00 Mountain Climbers
1:00 Shuttle Sprints
1:00 Rest