Perpetual Fitness – CrossFit

Athlete Appreciation Party on Saturday (11/16) @ 6:30PM!

We are going to be playing Bingo again! Here’s how to win:
-Print out the task list below or pick up from gym
-Complete as many tasks as possible by Saturday (24 tasks required to fill a bingo sheet)
-Fill out a blank bingo sheet with the tasks you completed at the Potluck
-2 Lucky winner’s will win $50 Cash (must be in attendance). All others will be entered into a raffle to win $50 Perpetual Retail Bucks!

Metcon

FOR EACH EMOM BELOW:

If/when you’re unable to complete the required number of reps in any given minute, the workout turns into an AMRAP for the remaining time. Otherwise, during the final minute of each EMOM, complete as many reps as possible.

*REST 3 Minutes Between EMOMs*

Metcon (AMRAP – Rounds and Reps)

EMOM 10

1st: 15/12 Cal Row (12/9 | 9/6)

2nd: 15 Pull-ups | 12 Banded | 9 Jumping

Metcon (AMRAP – Rounds and Reps)

EMOM 10

1st: 15/12 Cal Row (12/9 | 9/6)

2nd: 12 Burpees | 9 Athletic | 6 Up Downs

Metcon (AMRAP – Rounds and Reps)

EMOM 10

1st: 15/12 Cal Row (12/9 | 9/6)

2nd: 9 HSPU (1/2 HSPU | HRPU)
There’s a total of 5 possible rounds + the number of reps over the minimum in the final minute.Score each EMOM individually.

Flex

Metcon (No Measure)

TRACKS

ENCORE

5 Rounds

10 DB Hang Power Clean

8 DB Front Squat

6 DB Jerk

*Rest 1 minute between sets. Choose a heavy weight that still allows you to go unbroken.

CORE

EMOM 8

:15 Hollow Hold

:30 Plank Hold

:15 Rest

PUMP

5 Rounds:

30 Banded Hammer Curls

15 EZ Bar Curls

Max Banded Chin-ups

CARDIO

50 Mountain Climbers (2ct)

20 Plate Snatches

50m Bear Crawl

15 Plate Snatches

50 Mountain Climbers (2ct)

10 Plate Snatches

50m Bear Crawl

5 Plate Snatches

MOBILITY

Calf Smash: 4-5 minutes each side (starting at 1:15: https://youtu.be/uNzlUHwqPpo)

Banded Ankle Stretch: 2 minutes each side (starting at 2:35 https://youtu.be/uNzlUHwqPpo)