Perpetual Fitness – CrossFit

Happy Birthday to Nate Yencho! The 5:30am class wouldn’t be the same without you! You bring a positive attitude with you everyday and are always ready to crush the WOD! Have an amazing birthday!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

Option 1. (50/35)

– 10 Single Arm DB Shoulder to Overhead, Alternating

– 20 Single Arm DB Cleans, Alternating

– 30 Switch Lunges

– 40 Butterfly Sit-Ups

Option 2. (35/20)

– 10 Single Arm DB Shoulder to Overhead, Alternating

– 20 Single Arm DB Cleans, Alternating

– 20 Walking Lunges

– 40 Butterfly Sit-Ups

Option 3. (20/15)

– 10 Single Arm DB Shoulder to Overhead, Alternating

– 20 Single Arm DB Cleans, Alternating

– 20 Step-Ups

– 40 Butterfly Sit-Ups
1 Partner Works, 1 Partner Runs/Rows

Option 3. Start with 50m, add 50m every 2 rotations. Start back at 50m after you reach 200m.