Perpetual Fitness – CrossFit

Weightlifting

Front Rack Step Back Lunge (7×4 @80 of 1rm Front Squat)

0:00, 2:30, 5:00, 7:30, 10:00, 12:30, 15:00

Today we are doing front squat step back lunges in support of out front squat strength program. The focus here is building muscle through our posterior chain.

Metcon

Metcon (Time)

27-21-15-9

Deadlifts (175/125)

KB Swings (1.5/1)

Lateral Burpees Over the Bar
*10 min cap

Today’s metcon consists of relatively high volume reps with a short time cap. The goal here is for you to complete large sets of movements in order to complete this workout in the time provided. Look for short rest between sets, breaking up deadlifts and KB swings into manageable sets.