Perpetual Fitness – CrossFit

Happy Birthday to Jeff Krecji! You are so much fun to coach and have in class! You are always willing to help out newer members and make sure everyone knows whats going on! Thank you for all that you do, have a wonderful birthday!

Weightlifting

Metcon (3 Rounds for reps)

EMOM 12 (3 Rounds)

1. Single Arm DB Floor Press, Right

2. Single Arm DB Kickbacks, Right

3. Single Arm DB Floor Press, Left

4. Single Arm DB Kickbacks, Left
Floor Press will be done in a single leg glute bridge on the same leg as the working arm

Metcon

Metcon (AMRAP – Rounds and Reps)

Option 1.

AMRAP 15

20 Burpee + Lateral Box Step Over (24/20)

40 DB Snatch (50/35)

80 Double Unders or 20 Attempts

Option 2.

AMRAP 15

15 Burpee + Lateral Box Step Over (20/16)

30 DB Snatch (35/20)

60 Line Hops (Forward + Backward = 2)

Option 3.

AMRAP 15

10 Up Down + Lateral Plate Step Over

20 DB Snatch (20/15)

80 Single Unders