Perpetual Fitness – CrossFit

Strength

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

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

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.