Perpetual Fitness – CrossFit

We have two anniversaries today! Happy 1-year anniversary to Michele Brindza! You always come in with a smile and positive attitude and we appreciate you so much! Keep up the great work! Big year ahead for you!

Anddd Happy Anniversary to our very own Melissa Rains! What a year! It is a lot of fun watching you grow and develop day in and day out….you are such a crucial part of this place and your efforts expand far beyond what most can see. Thank you for your work ethic, dedication, commitment, sacrifices, loyalty, and kindness. We appreciate you!!

Weightlifting

Shoulder Press (5×1 @ 85%)

1 set every 2:30

Metcon

Metcon (AMRAP – Rounds and Reps)

Option 1.

AMRAP 20

10 SA DB Push Jerk, each arm (50/35)

20 Wall Balls (20/14)

10 SA OH DB Lunges, each arm (50/35)

200m Run

Option 2.

AMRAP 20

10 SA DB Push Jerk, each arm (35/20)

20 Wall Balls (14/12)

10 SA OH DB Lunges, each arm (35/20)

100m Run

Option 3.

AMRAP 20

10 SA DB Push Jerk, each arm (20/15)

20 Wall Balls (10/8)

10 SA OH DB Lunges, each arm (20/15)

50m Run