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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.

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