Perpetual Fitness – CrossFit

Happy 2 year Anniversary to two wonderful ladies, Nicole Maglic and Daphne Slawski! It’s always a pleasure having you two in! There’s no WOD you ladies aren’t ready for! Keep up the great work, big things coming!!

Weightlifting

Shoulder Press (5 x 1 @ 80%)

One Set Every 1:15

Metcon (No Measure)

EMOM 16 (4 Rounds)

1st: Seated Dumbbell Lateral Raise

2nd: Seated French Press

3rd: Plate Raises

4th: Bent-over Reverse Flies w/ Plate

Metcon

Metcon (Time)

Option 1.

For time:

50 Box Jump Overs (20/18)

40 DB Snatch, Alternating (50/35)

50 Weighted Sit Ups w/ DB (50/35)

40 DB Snatch, Alternating

Option 2.

For time:

40 Box Jump Overs (16/12)

30 DB Snatch, Alternating (35/20)

40 Plate Sit Ups (25/15)

30 DB Snatch, Alternating

Option 3.

For time:

30 Plate Jump Overs

20 DB Snatch, Alternating (20/15)

30 BFSU

20 DB Snatch, Alternating