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WIDE OPEN SPACES

Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Skater Hops

EMOM 4

– 10 Elbow Rotations + Max Pass Throughs

– 10 Gate Swings + Max Alt Single Leg RDL

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1:00 Alt DownDog + Toe Touch

1:00 World’s Greatest Stretch [:30/Side]

1:00 Alt Iron Cross

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EMOM 4

1. 4 Jump Shrug, 3 Jump Shrug + High Pull

2. 3 Hang Power Snatch + 2 Overhead Squat

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AMRAP 5

– 5 SDHP

– 5 Front Squats

– 5 Push Press

*Increase weight each round*

Metcon

Metcon (Time)

For Time:

Performance:

30 Sumo Deadlift High Pull (75/55) | (65/45) | (45/35)

30 Hang Power Snatch

30 Overhead Squat

30 Hang Squat Snatch

Rest 3:00

30 Hang Power Clean (95/65) | (75/55) | (65/45)

30 Front Squat

30 Push Press

30 Thrusters

Fitness:

30 Sumo Deadlift High Pull (75/55) | (65/45) | (45/35)

25 Hang Power Snatch

20 Overhead Squat

15 Hang Squat Snatch

Every 2:00 Complete 20 Mountain Climbers (4ct | 2ct | 1ct)

Rest 3:00

30 Hang Power Clean (75/55) | (65/45) | (45/35)

25 Front Squat

20 Push Press

15 Thrusters

Every 2:00 Complete 20 Bicycle Crunches (4ct | 2ct | 1ct)

Health:

20 KB Sumo Deadlift High Pull | Deadlift | High Pull

20 Alternating Hang DB Snatch | Single Arm DB Push Press | Good Morning

20 DB Overhead Squat | DB OH Step-Up | Step-Up

Rest 3:00

20 DB Hang Power Clean | Shoulder Shrugs | Deadlift

20 Goblet Squat | DB Step-Up | Step-Up

20 DB Thruster | DB Push Press | Air Squat

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