Perpetual Fitness – CrossFit
Weightlifting
20-min to complete all 3 presses below.
Shoulder Press (1-1-1-1-1, climbing)
Push Press (3-3-3-3-3, climbing)
Push Jerk (5-5-5-5-5, climbing)
Metcon
Metcon (Time)
21-15-9 reps for time of:
Shoulder-to-overhead (135/95 | 95/65 | 65/45)
Box Jump Overs (24/20 | 18/12 | Plate)
Flex
Metcon (No Measure)
TRACKS
ENCORE
Snatch Biathlon
21-15-9 reps of:
Hang Squat Snatch (115/80 | 80/55 | 45/35)
*400m Run or 500m Row between rounds and every time you break.
CORE
4 Rounds:
1:00 Sprint Sit-ups
1:00 Rest
PUMP
30 Banded Hammer Curls
15 EZ Bar Curls
Max Banded Chin-ups
CARDIO
4x500m Row
*Rest 1:00 between sets.