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.