Perpetual Fitness – CrossFit

Weightlifting

Sumo Deadlift (5-4-3-2-1)

Metcon

Bell (Time)

3 Rounds for time of:

21 Deadlifts, 185#

15 Pull-ups

9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
Women’s RX: 135#

Option 3.

95/65

Ring Rows

Flex

Metcon (No Measure)

TRACKS

CORE

5 Ring Layouts

10 Strict Hanging Leg Raises

30 Russian Twists

CARDIO

AMRAP 10

100m Row

1 Burpee Box Jump

100m Row

2 Burpee Box Jumps

100m Row

3 Burpee Box Jumps

Etc…. adding 1 burpee box jump each round.