Perpetual Fitness – CrossFit

Happy Birthday to the 5:30am Hype Man, Evan Smith!! We can always count on you to come in with a great attitude & ready to get after it every morning! We appreciate you! Have a fantastic birthday!

Weightlifting

Option 1.

Overhead Lunges

Option 3.

Back Squats from last Thursday (choose this if you missed them)

Overhead Lunge (3×12, climbing)

Every 3:00 (6 each leg)

Metcon

Metcon (AMRAP – Reps)

Option 1.

4x AMRAP 4

400m Run or Row

2 Rounds of “The Chief”

Max Burpee Box Jumps (24/20)

*Rest 2:00 between Rounds

Option 2.

4x AMRAP 4

200m Run or Row

2 Rounds of “The Chief” (95/65)

Max Burpee Box Jumps (20/16)

*Rest 2:00 between Rounds

Option 3.

4x AMRAP 4

100m Run or Row

1 Round of “The Chief” (65/45)

Max Burpees

*Rest 2:00 between Rounds
1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats