Perpetual Fitness – CrossFit

Happy Birthday to Mary Tansky! The 7:30am class and Perpetual would not be the same without you! You bring smiles and great energy with you every time you’re in! We hope your day is as wonderful as you!

Weightlifting

Overhead Squat (4×4 @ 77.5% , 1xAMRAP @ 77.5%)

Deadlift (5×5 @ 70%, 1xAMRAP @ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3, Relay Style:

AMRAP 12

10m DB Lunges in as few steps as possible (AFSAP)

OPTION 1: SA OH Lunges (50/35)

OPTION 2: SA Front Rack Lunges + 1 Step Between (35/20)

OPTION 3: SA Suitcase Lunges + 2 Steps Between (20/15)
*For every 1 step taken, complete 2 BFSU and 3 Air Squats*

**Example: if it takes you 6 steps, complete 12 BFSU and 18 Air Squats before you can lunge again**