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