Perpetual Fitness – CrossFit
Don’t forget: Athlete Appreciation Party is the Saturday, 11/16 @ 6:30pm! This is a kid-friendly event and all are welcome!
Get to work on those bingo sheets!
Weightlifting
Deadlift (3-3-3-3-3, climbing)
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Women’s Option 1: 16″ box height
Option 2.
400m Row
12 Deadlifts, .75 bodyweight
21 Box Jumps (16/12)
Option 3.
300m Row
12 Deadlifts, .5 bodyweight
21 Box Jumps or Step-ups (12/10; 16/12)
Metcon (AMRAP – Rounds and Reps)
OPTIONAL FINISHER
AMRAP 5
5 Evil Wheels
10 Shoulder Shrugs (same weight as above)
20 Seated Abs Crunch (https://youtu.be/3P4k1S6FZ1g)