Perpetual Fitness – CrossFit

Gymnastics

Skill / Strength – Ring Dips + Rope Climbs (EMOM 12)

EMOM 12

1st: 5-10 Ring Dips | Banded | Box)

2nd: 1-2 Rope Climbs | 1/2 | Sit to Stand)

Metcon

Metcon (Time)

For time:

25 MB Cleans (20/14 | 14/10 | 10/8)

25 Pull-ups (banded | ring rows)

25 MB Cleans

25 Back Squats (185/135 | 135/95 | 95/65)

25 MB Cleans

25 Pull-ups

25 MB Cleans

*Option 2 bring reps down to 20; Option 3 reduce reps to 15.

Flex

Metcon (No Measure)

ENCORE

3RFT:

15 Cal Bike

15 Squat Snatch (95/65 | 65/45 | 45/35)

15m HS Walk

CORE

3 RFT:

15 V-ups

15 Side Crunch per side

15 Hollow Rocks

PUMP

3 Rounds:

15 Barbell Curls (1/2 up + 1 Full Rep = 1)

15 Ring Rows to Reverse Fly

15 SA Banded Lat Pull-down

CARDIO

3RFT:

15 Cal Row or Bike

15 Up Downs

15m Bear Crawl