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Heavy Ending

Perpetual Fitness – CrossFit

Metcon

28 MINUTE CLOCK:

Part A: 0:00 – 15:00 (intervals)

Part B: 15 – 28:00 (macho man)

Metcon (5 Rounds for time)

Part A: 0:00 – 15:00

Every 3 minutes x 5 rounds:

250/200m Row

7 Power Cleans (135/95 | 95/65 | 65/45)

7 Bar-facing Burpees (5 Burpees | 3 Up Downs)

Macho Man Complex

1 Macho Man Complex:

3 Power Cleans

3 Front Squats

3 Jerks

*All 9 reps unbroken.
15:00 – 28:00

Build to a Max Macho Man Complex

Flex

Metcon (No Measure)

TRACKS

ENCORE

10 Rounds:

250m Row

Max Unbroken HSPU

CORE

AMRAP 10

10 Evil Wheels

20 Hollow Rocks

40 Russian Twists w/ plate

PUMP

A. 15-12-9-6-3 reps of:

Single Arm Seated DB Strict Press w/ :03 negative (each arm)

*Superset with 15 Incline Reverse Flys

B. Standing DB Lateral Raises

4×15

*Rest :90 between sets.

CARDIO

AMRAP 10

100m Run or Row

100m Bike

*Add 100m to each movement per round.

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