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Ara “Perky super plum” Aka “thug life elf”

Perpetual Fitness – CrossFit


Back Squat (4×8 @72.5 % of 1rm 0:00, 3:00, 6:00, 9:00)

If this weight feels a bit heavy for you, please scale as needed by either decreasing the weight and/or reps. A good default for foundational strength is always 5×5, climbing to a weight that feels right.


Metcon (AMRAP – Rounds and Reps)


15 Burpees

15 Box Jump Overs (24/20)

15/12 Cal Row
Today is low skill, high heart rate! The goal is to attack this AMRAP by moving swiftly through the box jump overs and then slow the burpees slightly, as this will allow you to move consistently through rowing.


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