Perpetual Fitness – CrossFit

Happy Birthday to the GREAT Ashley Pirani!!

We hope you have the best day ever Ashley, keep the grind going! Big things to come

Strength

Metcon (Weight)

E2MOM 12 (6 sets)

Option 1

3 Power Snatch + 2 Hang Squat Snatch + 1 Overhead Squat

Option 2

3 Power Snatch + 2 Hang Power Snatch + 1 Overhead Squat

Option 3

4 Hang Power Snatch + 2 Overhead Lunges

Power Snatch (1×1)

building to 1RM

Metcon

Metcon (AMRAP – Reps)

EMOM 12 (4 sets)

1st:

:30 lateral box step-ups, rt leg

:30 lateral box step-ups, lt leg

2nd:

:30 plyo push-ups / push-ups / banded push-ups

:30 reverse dips

3rd:

:30 ring rows

:30 Jump Squats