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Off the Record

Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

• Row 2-min, easy

• 1-min Squat hold w/ back against wall

• 10 Wall slides (Video: https://youtu.be/spdjr7xbHXM?t=7s)

• Row 2-min, faster

• 10 Scorpions w/ a 5-sec pause at each side

• 10 Reverse snow angels (Video: https://youtu.be/ijr9vR9QLIM?t=1m17s)

Metcon

Metcon (AMRAP – Rounds and Reps)

Option 1.

AMRAP 20:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run

Option 2.

AMRAP 20:

7 Power Cleans (95/65)

7 Burpees

200 Meter Run

Option 3.

AMRAP 20:

7 Hang Power Cleans (75/55)

7 Up Downs

200 Meter Run

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