Perpetual Fitness – CrossFit

Weightlifting

Reverse Fly (3-4 x 15)

Rest :60 – :90 between sets

Reverse Curls (3-4 x 12 w/ :03 Negative)

Rest :60 – :90 between sets

DB Spider Curls (3-4 x 12 w/ :03 Negative)

DB Double Arm Spider Curls
Rest :60 – :90 between sets

Metcon (Time)

Banded Hammer Curls

Option 1.

200 Reps

Option 2.

150 Reps

Option 3.

100 Reps
Choose a band tension that allows for 50 unbroken reps at a time. Record band tension in comments.

*8-min cap

Metcon (AMRAP – Reps)

“Tabata”

(8x :20 on / :10 off)

Hang Power Clean (115/80 | 75/55 | 55/45)

Box Jump Overs (24/20 | 20/16 | Plate)

Russian KBS (70/52 | 52/35 | 35/26)