Perpetual Fitness – CrossFit
Gymnastics
Metcon (AMRAP – Reps)
6 Rounds:
Max effort unbroken Strict Pull-ups
Straight into:
10 Straight-arm Banded Lat Pull-downs
*rest :90 between sets
Today is one of our dynamic strength sessions! Each set of strict pull-ups will be super-setted with 10 lat pull-downs as fast and as powerful as possible, driving through and down with the arms. We are looking for minimal to no hip hinge.
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
5 Thrusters (135/95)
1 Rope Climbs
*Complete 1 full round then rest
while your partner completes a
full round
For today’s metcon we are introducing our special partner WOD. We should look to partner with someone that is relatively equal in strength.