Perpetual Fitness – CrossFit
Weightlifting
40 min cap on entire workout:
Bear Complex (E2MOM)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
E2MOM As long as possible:
– 3 Bear Complex (115/70 | 65/45 | 45/35) Unbroken
– *Every 2 minutes, add 20 | 15 | 10 pounds to the bar.
**5 min rest from START of last set not completed**
Metcon (Time)
8-7-6-5-4-3-2-1 reps of DB Lungsters, Increasing Weight
Each Set:
8: 15/10, 10/5, 5/3
7: 20/12, 12/10, 10/5
6: 25/15, 15/12, 12/10
5: 30/20, 20/15, 15/12
4: 35/25, 25/20, 20/15
3: 45/30, 30/25, 25/20
2: 50/35, 35/30, 30/25
1: 55/45, 45/35, 35/30
1 DB Lungster: Front Rack Reverse Lunge Left,Front Rack Reverse Lunge Right, Thruster